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How to Reduce Stress at Work: 6 Tips for Staying Balanced In Chaotic Circumstances

There are pretty obvious signs when we’re feeling stressed at work. Irritation, anxiety, impatience…


Image from Pixabay.

There are pretty obvious signs when we’re feeling stressed at work. Irritation, anxiety, impatience, lack of enthusiasm and interest, working on a short fuse—we all know them, and we’ve probably all felt them at one time or another.

Work-related stress is not an uncommon occurrence and, its triggers are usually pretty straightforward. For example, how familiar is the following list of stress triggers to you?

  • Sudden change of pace and environment
  • A lost promotion
  • Communication barriers
  • Sudden crisis
  • Long, continuous working hours
  • Poor salary and lack of timely appraisal
  • Role conflicts and poor job description boundaries
  • Lack of career development
  • Monotonous work profile (aka assembly-line work)
  • Unmet expectations
  • Chaotic and emotional work environment.

And stress comes with all sorts of behavioral and physiological modifiers. For instance, it’s not uncommon for us to find ourselves irritable, confused, and without interest when we are experiencing stress. Our bodies may show other adjustments, like irregular blood pressure, migraine headaches, changes in appetite and weight gain, sudden hair loss.

The good news is, once we fully understand the problem, it’s easier to find a solution to match. The following tips are tried and true for successful stress management.

1. Clean Your Workspace


This is wherever you do most of your work, be it at home or at the office. Give it a good cleaning. Re-instate your work station. Give yourself a fresh start and your workstation too. Stress management at work starts with ‘chaos management’ –it’s important that our immediate environment is organized to avoid confusion and burnout. By simplifying our work station, we open ourselves to being more organized and productive, and small tasks that tend to fall through the cracks are more easily caught and can be incorporated into manageable workflows. Sometimes our stress is simply due to a lack of organization and an inability to keep all our changing tasks clear in our minds.

2. Organize your Calendar


The next step is to gear up and organize your schedule on a calendar– set it with prior notifications so you can manage your time and tasks with much more efficiency. If we are constantly holding our to-do list in our heads, it can spiral out of control very quickly.

Our calendar is our tool to keep our tasks our of our minds until it’s time to take action on them. This frees up our mind to be action-oriented instead and allows us to shift from a reactive mental state to a proactive state.

3. Avoid Multitasking


Studies have proved at multi tasking is more of a quality-deteriorating activity rather than a time-saving gift. People who indulge in multi-tasking are more likely to perform poorly in assigned projects, compared to people who focus on accomplishing one project at a time. Moreover, the cumulative time consumed in accomplishing two projects simultaneously has been recorded to be much longer than the sum amount of time consumed in accomplishing two activities, one after another. Multitasking greatly contributes to the added pressure and results in additional stress. Hence, it is best to avoid it.

4. Communicate


Once we maximize our efficiency by clearing our workspace, organizing our calendar and focusing on one task at a time, we might still find that we’re encountering a lot of stress. For example, our workload might be altogether unreasonable, or our project teams may not be working together as well as they could be. In these situations, communication is the key.

In order to maximize the likelihood that we will get what we want from these situations, it’s important that we are clear about our feelings, needs and requests before we walk in the room or send the email.

For example, in a recent email I sent to my manager I indicated that I was feeling stressed out due to too much work. I was able to identify that my some of my basic needs were not being met: autonomy (feeling like I have control over my life and my time), safety(stress does not feel safe in my body), and rest & recreation. Once I identified my unmet needs, I made a request to have more scheduled breaks during my workday. While we may not always be granted our requests, we will at least gained clarity about unmet needs and strategies for getting those needs met

5. Practice Meditation


But, Meditation is a magical remedy when it comes to dealing with any kind of mental stress. All it takes is a 20-minute of non-monetary investment and you are on your way to a stress-free mind. The most important quotient is — how to ensure we practice meditation well enough to reap its benefits well? In what way can we make sure those moments spent in the practice of meditation technique are the moments well spent. Let us glance at that.

There are two major components that combine the practice of Meditation – Breath Awareness and Posture.

‘Breath’ is the bridge between the body and the mind. And, ‘posture’ is the vessel that facilitates this divine process.

6. Indulge in some Yoga practice


Practice yoga for instant relief from stress-related symptoms. Asanas like Setubandhasana (Bridge Pose), Marjariasana (Cat Stretch), Paschimottanasana (Two-Legged Forward Bend), Hastapadasana (Standing Forward Bend), AdhomukhaSvanasana (Downward Facing Dog), etc. are ace yoga asanas for dealing with work-related stress. Alternatively, you can also practice chair yoga poses if you are unable to find space for ground exercises.

Here at our online studio, we have hundreds of yoga and meditation videos to choose from, some of which can be practiced right at the office!

These tips help you refurbish your work-life towards its betterment.

Here’s to living a happy and stress-free life! 

Author Bio :

Predeep KumarisPradeep Kumaris a passionate Blogger, Yogi, Traveler and a Yoga Teacher. He teaches Yoga in a Yoga School in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. . His strong connection with Yoga and the Himalayas has made him to organize yoga, meditation and Ayurveda tours and Yoga retreats in Himalayas.

Interviews Podcast E17: David Gandelman

David Gandelman shares his long history with meditation and inspires all to start the practice…


Enjoy interviews with inspiring and uplifting guests who share their insights into yoga, personal improvement and world transformation. We feature yogis, writers, musicians, teachers and visionaries from many fields who are reaching for the highest in human potential. The program is hosted by Sujantra McKeever, founder of Pilgrimage of the Heart Yoga in San Diego, CA.

Ep 17: David Gandelman shares his long history with meditation and inspires all to start the practice.

The Benefits of Singing in a Group: How Kirtan Affects the Immune System

Did you know that singing, especially in a choral setting like Kirtan, boosts the immune system?…


Did you know that singing, especially in a choral setting like Kirtan, boosts the immune system? Numerous resent studies (also: google, singing+immune) suggest that singing in a group setting reduces the body’s production of the hormone cortisol, a hormone released during periods of stress or anxiety and which can cause systemic inflammations, effecting the optimal function of the body’s natural immune system and overall health. Further, studies show that singing promotes increases in cytokines, proteins of the immune system which enhance the body’s ability to fight serious disease.

Most of the studies revolve around cancer patients who are experiencing high levels of stress and anxiety coping with their ailments. Researchers found a number of changes in hormones, immune proteins, neuropeptides and receptors. Those with the highest levels of stress, anxiety and depression were seen to have the greatest overall benefits from singing in a group setting.

But let’s not think that only someone who is seriously infirm will benefit from choral singing (Kirtan). Taking good care of our immune systems will have long-term benefits for our overall health. In fact, biological evidence suggests that choral singing can have a whole range of social, emotional and psychological advantages to health.

The Icebreaker Effect

On a social level, studies have shown that singing in a group setting (vs. non-singing creative group activities like crafts or creative writing) produced the quickest social bonding among participants. The other non-singing groups eventually caught up in terms of bonding, but singing tended to bond the participants more quickly. The created connection through singing in a group is quick and strong. We can draw on each other’s energy in the choral setting to amplify our positive immune response more quickly.

Smilin Tom

I find this interesting because singing is considered somewhat extraordinary in our culture, whereby only those with talent, training or some ‘gift’ should participate. It seems to be socially acceptable, ‘not to sing.’ In fact, those who claim to be non-singers are the majority. So it might be said that our culture is somewhat ‘anti-singing.’ We even ridicule ‘average’ singers who express themselves (think karaoke). Not very good for our immune systems.

The emotions invoked through singing and music are as numerous as there are musicians. Exposure to a range of emotions through singing and music can enable us to seek out the pleasurable and beneficial emotions and to build on them within: compassion, joy, peace, generosity, forgiveness… immune system builders.

Psychologically, people listen to music to regulate arousal and mood, to achieve self-awareness, and as an expression of social relatedness. All of these motivations are valid immune system builders. Controlling our mind and emotions, uplifting our awareness and being connected to one another surely benefits our overall health.

A Musical Vitamin

Choral singing (Kirtan) has been demonstrated to have positive benefits on our overall psychological and physical wellbeing. But don’t think that you have to be sick to benefit. On the contrary, singing in a group is like taking a vitamin.

Give yourself an immune system boost! Come sing with us.

Pilgrimage of the Heart Kirtan. San Diego’s ONLY weekly Kirtan practice. Thursday’s at 8:30pm at Pilgrimage of the Heart Yoga Studio. 3301 Adams Avenue, 92116

See the master schedule for Kirtan, Mindfulness, Meditation and Pranayama classes, and of course, over 80 yoga classes each week.

Here is one of our favorite videos from last year, the traditional Om Asatoma Sadgamaya. You can also find this and many others on our album Jai Ram Sita Ram available on iTunes and CDBaby.

Happy Holidays.



Music and Meditation

Kirtan is a meditation practice set to music. Yoga classes usually include music, either recorded or ‘live.’…


Kirtan is a meditation practice set to music. Yoga classes usually include music, either recorded or ‘live.’ When we meditate before our shrines, we might incorporate some gentle sounds to help clear background distractions. However, we likely won’t be trying to meditate while playing raunchy hip-hop or Led Zeppelin, nor should we practice yoga while listening to hard-hitting genres, as they tend to distract our attention rather than focusing our practice. I tend to agree with author Binazir regarding music at yoga classes. In the same manner, I’m not a fan of teachers cracking glib jokes during yoga classes. When someone is in a challenging, balancing posture and a joke is made, laughter is an enormous distraction that can potentially result in injury.

We are surrounded by music. Every media source incorporates music: even print, by suggesting music through dance-like body postures. Listen to the music used in movies, TV shows, advertising, etc. It is so routinely incorporated that it almost is unnoticed, is subliminal. It’s intent is to affect us emotionally and to get us to act on those emotions. In certain examples music might be used intentionally for evil.

Music is a vital, necessary part of our being. Our very first sounds are ‘cries of joy’ at entering a new experience. Interestingly, the first sounds purported to be ‘song’ is said to have originated by man imitating the sounds of nature. In fact, the human voice was likely the first of man’s ‘instruments.’


And there’s a concept called Motherese, whereby a gestating mother communicates sounds (vocally) and other vibrations (kinesthetically) to the fetus, who after the 20th gestational week is capable of hearing and feeling these vibration AND remembering the vibrational patterns. This helps in the development of language and higher cognitive functions.

Music gets a pretty mundane place in our modern world. We’re so used to carrying music around with us on our little devices. We have music at our fingertips. We can put a thousand songs on a device no bigger than a postage stamp. Music is relegated to mere background noise to block out the irrelevant clutter of input and stimulus, but also to camouflage our heart’s yearning for something deeper, hence the propensity for discordant lyrics.

Music, for thousands of years was solely a performance art. There was no ‘recording,’ save for the record impressed upon the heart. Only within the last hundred years has music evolved into a canned art form. Families of old would gather in the evening around the fireplace and sing together. There was no TV, no radio, no other opportunities for ‘entertainment.’ And in some cultures, music was principally relegated to spiritual, existential thought, hence Kirtan, a gift celebrating existence.

Kirtan is one of the only events where individuals can walk in the door and sing. It’s an open invitation. There is no audition, no preconceived requirements. One simply shows up. And by its design the practice intends to provide a vehicle by which one can elevate their soul to the highest of heights. Singing, dancing, coupled with pure, soulful thoughts can fundamentally change the way we see the world and our place in it. And that is its purpose. To allow our true nature to grow, upwell and become again. Your becoming benefits the world.

Our Kirtan offerings include two CDs and our regular practice every Thursday evening at 8:30pm in Normal Heights. Sing, dance and make new friends. And please note: There will be NO KIRTAN on Nov. 24th (Thanksgiving).

See the schedule to find Kirtan, meditation, pranayama and mindfulness classes offered at Pilgrimage of the Heart Yoga Studio. And be sure to check out Pilgrimage Yoga Online, our huge community resource.

Happy Kirtan!


Kirtan and Dance

Just as a person who is extremely happy may spontaneously sing and dance to express their special pleasure…


Kirtan and Dance are Intertwined

The Bhakti tradition in Hinduism is very clear about dance. Dance is a part of the spiritual experience. Dance is an integral part of the overall Kirtan experience.

“Just as a person who is extremely happy may spontaneously sing and dance to express their special pleasure, in the same way the Supreme Lord performs all actions to express His consciousness, which is perpetually in a state of Supreme Bliss.” ~Brahma Vaisnava Sampradaya

When We Dance, We Embody the Supreme State

In the Dvārakā-māhātmya (Skanda-Purana) the importance of dancing before the Deity is stated by Lord Krishna as follows: “A person who is in a jubilant spirit, who feels profound devotional ecstasy while dancing before Me, and who manifests different features of bodily expression can burn away all the accumulated sinful reactions he has stocked up for many, many thousands of years.”

In the same book there is a statement by Narada wherein he asserts, “From the body of any person who claps and dances before the Deity, showing manifestations of ecstasy, all the birds of sinful activities fly away upward.”

Just as by clapping the hands one can cause many birds to fly away, similarly the birds of all sinful activities which are sitting on the body can be made to fly away simply by dancing and clapping before the Deity of Krishna. – Quotes and Commentary from Nectar of Devotion



Body, Mind, Spirit Align

Embodied cognition, the theory that the body reveals the nature of the mind can be seen in the following: Consider the mosh-pit verses an intentional, spiritual expression of dance. The former involves chaos with no spatial awareness, no empathy for others and no attempt to mirror or unite with a common awareness. Conversely, dance of a spiritual nature involves complete awareness, resembling a verbal language with vocabulary (dance movements) and grammar (system for combining movements) where each moment becomes a supreme expression of mind/body/spirit Unity.

Karen Pechelis states that the word Bhakti should not be understood as uncritical emotion, but as committed engagement. She adds that, in the concept of Bhakti in Hinduism, the engagement involves a simultaneous tension between emotion and intellection, “emotion to reaffirm the social context and temporal freedom, intellection to ground the experience in a thoughtful, conscious approach”.

~Karen Pechelis (2014), The Embodiment of Bhakti, Oxford University Press, ISBN 978-0195351903, page 3

In any form of meditation the way involves awareness. Meditation is not mindlessness; it’s not emptiness, save that we empty ourselves of the extraneous. We fill our spirit with our Creator. We express our devotion through our bodies, our minds and emotions and we realize the bliss that is the perpetual state of the Supreme. Ecstatic dance becomes a spontaneous expression with a singular platform: Complete, joyful, blissful, unifying awareness.

Consider also the output. When we dance we create vibrations. Just as with everything else, the ‘quality’ of our vibration is our own. Do we wreak havoc in the mosh-pit bringing chaos to the universe? Or do we create beauty and joy by our physical expressions, dedicating them devotionally to the whole? What do we contribute by our dance?

We are Musical Instruments!

Dance is as music is. Each is a language. Each can only be an individual expression (even in a group setting). Each is sublime. When we combine song and dance we open ourselves further to a greater unifying principle. Dance is the letting go of inhibitions so we can more fully express our gratitude, our joy and our freedom.

There’s a fun little saying and it goes like this: ‘When we are old enough to talk, we are old enough to sing. When we are old enough to walk, we are old enough to dance.’

Bring your best dance (and your voice)… and a friend to Kirtan on Thursday nights at 8:30pm. We are made to dance and sing.

Additional reference: https://en.wikipedia.org/wiki/Psychology_of_dance

Check the schedule here for Kirtan, Meditation, Mindfulness and Pranayama classes.

Invocation: Call it Forth

Take invocation to a higher level. If we want something in our world…


Take invocation to a higher level. If we want something in our world, our lives, we must become what we want.

What is an invocation? What does it mean: to invoke? All spiritual traditions have invocation in their practices. How can the act of invocation deepen our spiritual practice and bring more joy and happiness into our lives?

As a Kirtan practitioner we recite, invoke the divine names, set to music. Through this invocation practice we replace the clutter of random mind chatter with a singular thought, a divine thought. We bring our attention and concentration to that thought. Yet at this level of invocation there is still a sense of separation between us and that which we are invoking. The next step is an actual merging with that divinity. We become that. Like a drop of rain falling into the ocean of singularity, we are our invocation. This type of becoming is central to deepening our practices and also in actually manifesting what we want in our lives.

If we want more love… practical applications:

If we want more love in our lives, we must first become more loving. We must manifest that desired quality from within. We must show more love to ourselves… first. If we want more peace in our lives, we must first find more peace in ourselves. If we want more affection, we must become more affectionate… first. It really doesn’t work the other way around. It can’t be demanded. These divine ‘heart qualities’ do not come from outside of us. We can’t buy them. They are within our hearts and are longing to come forth. Invoke them.

“…In My Name.”

In the Bible, Jesus uses the expression, “…in My Name,” many times. Pray in My Name. Gather in My Name, etc. What does He mean by that expression? I believe He means for us to invoke His spirit and become as He became.

The dictionary defines invocation as a calling upon of some agent for assistance. We can expand that definition more spiritually by saying that an invocation is to seek greater connection to the divine: to become One, to merge.


What would Jesus do?

(This phrase has been used rather commercially by Christian variants but the underlying essence of the question is sound.)

I often ask myself this contemplative, self-reflective question. It helps me to deepen my awareness.

How would Jesus pray or meditate if He were I, in my given situation? Consider this! What would be his thoughts were my immediate circumstances His? I challenge myself to pray as if I am Jesus. I try to meditate with His knowledge, His understanding, His discernment, His compassion and love, His closeness… I pray as I feel He would pray. I try to absorb His perspective. This is what I believe is meant by His expression, “…in My Name.” I invoke the spirit of Jesus to guide me in my meditation of becoming. I try to become Christ-like.

So, when we invoke, the ideal is to become that which we invoke. We can invoke the Supreme or an aspect thereof. We become a divine trait.

Wikipedia categorizes invocation with ‘Self-identification,’ “…the taking on of the qualities being invoked.” Webster’s defines it like empathy; “The feeling that you share and understand the problems or experiences of someone else,” in our case, the Divine. Self-realization might be a more familiar term.

Invocation is also described as a form of possession, where (perhaps) psychologically one’s personality is replaced with that which is invoked. I like to think of this more as a merging, a union, rather than a replacing. Nothing can be replaced, where one thing no longer exists. We transform into our invocation. We reunite with the Whole.

Invocation calls up from within ones-self that which is already there, veiled as it were, the subject of our invocation. Our meditations are designed to thin or strip away the veils of maya, forgetfulness, our delusions so that we can develop a rapport with our invocation, or perhaps ultimately an oneness, a lasting Oneness… we become One in the Name.

We can take our meditations another leap forward by becoming the nature of our invocations.

Happy meditating!

Devotion and our Existence

When we meditate, when we chant Kirtans, one of the things we are doing is expressing our devotion…


When we meditate, when we chant Kirtans, one of the things we are doing is expressing our devotion to our Creator. Devotion might be the supreme aspect of our meditation practice. There’s a longing. We want to experience our existence fully. We work towards a Oneness. We strive devotedly, lovingly, longingly to be nearer to our Creator.

Creator is an ineffable concept. So each of us will consider the concept in our own way. But just like a parent/child relationship, we have a child relationship to that Creator. And we want that relationship, even if we don’t realize it. We want that love. We long for it.

Devote yourself to your practice

As I have said before, I practice (meditate) first thing in the morning. In my first waking moments my thoughts are of my practice. I’m drawn to it. I want that closeness; I build and nurture that relationship out of love for my life, my experience and my place in the grander scheme. I devote my practice to my loving Parent. I give thanks. I grow love.

Life is a miracle!

Devotion to this concept is perhaps only possible when we set aside our limited physical selves and recognize our relationship in the bigger picture. We are a part of Creation. We are able to view the past and see into the future more precisely than at any time in recorded history. And yet we often feel an emptiness with this greater knowledge. It seems that the deeper we explore our physicality, the further we move away from our true source.


Consider sitting quietly with your beloved, just holding each other. No other intentions or activities; just BEING together, becoming as one. Consider wanting that closeness daily, being fully in love, without reservation, without expectation, without condition, completely absorbed in the devotion. Now, consider that relationship experience with your beloved Creator. We have to make this happen. We must sit together, wrapped in each-others arms… Our separateness conditioning continually turns our attentions away from our true oneness-self. Devotion, love takes resolve. It requires practice. It’s easy to be separate…


Consider the very nature of the universe.

There is a concept in physics called the ‘uncertainty principle.’ Simply put, it means that when you observe something in motion (everything is in motion), the more closely you observe the objects position, the less you will know about the objects speed and visa versa. But you can never know exactly both.

The science behind the concept is deep and permeates the entirety of physics. Philosophically speaking, the idea can relate to our concept of duality. Despite the advance of our instruments and our ability to closely observe, we still have no cut and dry explanation of the nature of our universe or why we are in it. There is an uncertainty. It might be said that the universe both is and isn’t. It seems to me that the more closely we observe the universe, rather than disproving Creator, Creator simply gets bigger. Love grows!

Uniting the dual qualities is a fantastic spiritual (and mental) challenge. On a physical science basis I will never understand the math. But I can relate to the concept. We are separate from AND also connected to our Creator. Devote yourself to the recognition of this miracle-Oneness. Devote yourself to your practice. Develop certainty.

Check the schedule for Meditation, Kirtan, Mindfulness and Pranayama classes offered each week at Pilgrimage of the Heart.

Join me at Kirtan on Thursday’s at 8:30pm


Mantra, Sound and Music

Let us venture into the mysterious and beautiful world of mantra, sound and music…


Sound Life, Sound Existence

Let us venture into the mysterious and beautiful world of mantra, sound and music. At every moment we are surrounded by sound. It fills our ears and vibrates against and within our bodies. It comes from other human beings; it comes from animals and insects, from rivers and machines. From the six directions it manifests in wind and water, fire and earth. Our ears are filled at every moment with the music of existence and the mantra of being – but do we listen? Do we truly listen?

A koan is a Zen riddle or question that has, or seems to have, no answer. There is a famous koan: “If a tree falls in the forest and no one hears it, does it make a sound?” In other words, if not heard, can sound be said to exist?” The question can be extended to all phenomena: If unperceived, can anything be said to exist?” It can even be extended to our awareness of life: “If I fail to perceive the music that surrounds me, do I really exist?”


When the earth’s music moves us deeply, it is because we have heard in it something more than a noise. A mother hears her baby cry in the night… is it just a sound? No, to that mother it her very own life crying out voice of her child. Love, passion, joy and sorrow, consciousness and delight are all present in life and in life a constant symphony. We know this, but do we really hear it this way, when we walk down a city street or listen to a friend? Do you hear your life in the music of this world?

Music, sound and mantra can be employed in our spiritual practice to develop and expand our awareness. It has been so used for thousands of years. When our awareness is deepened we can become intimate with the inmost consciousness of our being. In that being we discover we really do exist and that there is not the thinnest membrane between ourselves and the universe! Now close your eyes and listen to the sound of these Tibetan bells. Listen with your whole awareness to the perfectly clear presence within the sound. Listen to it as it fills the room. Listen to the presence of sound as it slowly fades away. When you are listening, think of nothing else but listening, let the sound fill you as it does the room. As it fills you, it fills infinity, the earth and sky, the heavens and the cosmos beyond, but who is listening?

AUM Life, AUM Existence

We are not always fortunate enough to have Tibetan bells or a beautiful instrument to listen to… Do you believe that? You should never believe that, because you are the most beautiful instrument in the entire universe and its most celestial tone is always vibrating within you. This tone-sound is the mantra AUM. You are the manifestation of this mantra; you are nothing but the celestial sound AUM.


Now watch and listen to the video of “AUM” chanting. Now, chant with the video or on your own. Listen to the sacred sound of your own being. When the first vibration of AUM begins to form within us, we experience our being as it originally was coming into being. As the sound of AUM rises to its full pitch, we will feel our existence as fully established in the world. When we feel the sound of AUM fade to silence, we will feel ourselves fading, fading into the unmanifest and intangible root of our eternal being – the perfect silence that abides in the core of AUM. This is the high and wide, the deep and universal, seed sound of our existence. In truth all sounds are but an echo of AUM, all beings but the physical manifestation of AUM.

We can end our chanting, but we are always vibrating with the energy of AUM at a subtle level. Never stop listening to the music of your inmost existence. If you hear AUM within yourself, you will become refreshed, you will recover your clarity of mind, peace and harmony will returned to you, and a new confidence will magically energize your life. This is the power of AUM, the beauty of AUM, the divinity of AUM, and it is your power, your beauty and your divinity as well, for you are nothing but the celestial music of AUM manifesting in this world.

The Master Key

It’s not often that someone says, “Here is The Master Key.” In fact…


It’s not often that someone says, “Here is The Master Key.” In fact, ninety-nine times out of a hundred it might be regarded as a fool’s statement, akin to claiming enlightenment. It seems ridiculous that someone might have the Master Key to the ineffable.

I found such a claim to The Master Key

It comes from what I consider to be a reliable and well-considered source, Manly P. Hall.

Our task as yogis, as humans, is to put effort into mindful consideration. We meditate. We slow our busy, frantic activities in our outer world and delve into our inner world. We seek our place in the universe. As we progress, we recognize the concepts of Unity and diversity of Principles and particulars, of Generals and personalities. And this is key: we begin to realize that men come and go, live and die… but Man, the Principle continue in the universe and even beyond, by evidence of Man’s presence here and now as a part of eternity. Eternity is wholeness. We always were and we always will be.

Mistaking particulars as Principles

We have great tendency to equate or elevate particulars to the status of Principles, a fallacy. Religion is an obvious example. Each claims supremacy over the others and yet each teaches the same thing. St. Paul understood it perfectly: “For we know in part, and we prophesy in part. But when that which is perfect (Unity) is come, then that which is in part shall be done away.” (I Cor. XIII: 9-10) The Christian church would have that ultimate unification of mankind under it’s own banner, unmindful that it is itself a particular, and can only be sustained until “that which is perfect is come.” Unity, Wholeness is without parts.

Manly P. Hall

What is the Master Key, then?

The key is the aligning of our consciousness, by establishing our mind in wholes, in unities, rather than particulars. This is The Master Key!

“…the establishment of the mind in wholes (unities) is essential to right thinking, and is the master key to the rational cognizance of the order and sequence of parts…” — Manly P. Hall

As long as man considers himself an individual, he is mortal. The key is the mindful consideration of Unity.

Excerpted quotations from the volume, Lectures on Ancient Philosophy, Chapter 12, by Manly P. Hall.

I highly recommend the above book and also Hall’s marvelous volume, The Secret Teachings of All Ages, published by The Philosophical Research Society, Los Angeles.

Check the schedule for times and locations of meditation, philosophy, mindfulness, pranayama and Kirtan at Pilgrimage of the Heart Yoga.




Stepping Out of Our Unproductive Patterns with Meditation

We cannot solve our problems with the same thinking we used when we created them…


Photo by Wonderlane, License.

 “We cannot solve our problems with the same thinking we used when we created them.”—Albert Einstein

Meditation Lifts Us Out of Mental Patterns

This quote from Albert Einstein sums up the practice of meditation. We often get trapped on a merry-go-round of emotional or mental patterns. How do we use our mind and awareness to lift us out of our patterns?

It’s a challenge that I face every morning. I usually make some tea before I meditate, stretch a little bit, then I go sit down where I practice meditation and as soon as I sit down I start to think about all the things I am going to have to do that day. My mind automatically goes to thinking, projecting ahead, looking at issues and thinking of different approaches to challenges I face. There are times when 10-15 minutes go by and, although my intention was to practice concentration and meditation, I realize I have just been lost in thoughts. I am just going around and around in the same thinking patterns.

The Deluge of Thoughts

That’s when I realize I need to do something different. I need to do something other than focus on my own mind in order to pull me out of the deluge of thoughts. That is when I pick up a book of my teacher’s writings and start to read poems that he wrote. My teacher embarked on a project to write 77,000 poems and he passed away just as he had finished 50,000 in this series. They are short aphorisms or phrases that have a lot of content to them. They are nice strong statements about life challenges, spirituality, meditation, inner growth, the mind and the heart. I start to read those and after several of the poems I start to get out of my patterns and lift up to a higher dimension. Once I’m there, then I can begin my meditation.

Short Songs and Mantras

Another technique I use is singing. I either sing out load or mentally. At musical meditation each week we teach and practice short songs and mantras that are great for meditation.


Another thing I often do if I find I am just drifting around in thought is a candle meditation. I have a candle that I light when I meditate and if I realize I am just going around and around in thought I will hold my eyes on the candle. This is a really effective way to calm the mind and halt thinking. Our eyes automatically move as we think but if you hold your eyes still, it’s a way to physically hold your mind. By concentrating on one thing it forces my mind to be still. Then I chant OM out loud so I can hear myself and bring my mind fully into the practice.

Challenges With My Mind Racing

Since we all have the same basic mental structure, I believe that everyone has to deal with something akin to my own difficulties in quieting the mind. You want to be sure that wherever you are sitting and practicing your meditation that you have a nice candle or flower you can use for visual concentration. It also is beneficial to read the writings from an illumined teacher so you can concentrate on writings that are sure to inspire and uplift your awareness. I have practiced meditation for over 35 years yet still daily face challenges with my mind racing. The difference between 35 years ago and now is that I now know I can pull out of those mental patterns, whereas 35 years ago I had no idea that there was a way out of my own thought patterns.

Opening Your Heart

Rising out of your patterns can also mean opening your heart or going into deeper transformative emotions such as compassion, gratitude and unconditional love.

In the practice of meditation it is important to have enough humility to reach out for that thread or lifeline that can lift you up, whether it’s a mantra, beautiful music, a candle or a flower. It’s imperative to realize that the same state of mind you’re in is not the state of mind that can move to a higher consciousness. You have to do something or allow something to happen to your mind by focusing on the mantra or a phrase or listening to music and to that adding a level of intensity as if your life depended on it.


Each time you move into that higher consciousness, assimilate the experience; impress it upon your awareness so you can remember what it feels like to be in an elevated mood. This will help you return there next time.


Kirtan as Meditation

Kirtan is a singing, chanting practice that is part of the Bhakti* (devotion to your creator) tradition in yoga. While it might appear on the surface…


Kirtan is a singing, chanting practice that is part of the Bhakti* (devotion to your creator) tradition in yoga. While it might appear on the surface that it is an entertainment, the reality is that Kirtan is a profound meditation practice.

Meditation is often thought of as the elimination of thought from the consciousness. True enough, if not an oversimplification, but a difficult task. Sometimes it’s easier to replace the random, spontaneous thoughts with a single, repetitive thought that has meaning and loft, and to concentrate and focus on that, assisting stillness, resting on a single thought.


The Mantra:  Mantra means ‘Mind Tool’

Kirtan uses mantra, simple (not always), repetitive devotional phrases which the practitioner swaps with the random spontaneous thoughts streaming from the mind. The mind takes up the mantra and its meaning, or at least its implication and becomes a center of Self-awareness. We work on that divine inner place that we know is there but that we cannot touch. The mantra is repeated over and over until it becomes something like a background object, there reminding you of your particular quest. A single syllable or phrase, a long, involved invocation; to chant is enough. This is the basics, except for one thing. One should cultivate a supreme purity about this practice. It is nothing less than a celebration of life, creation, existence and a personal expression of heart-centered gratitude for your existence.

Kirtan turns what would ordinarily be a solitary, personal offering into a musical celebration among friends. People gather and chant together. Musical instruments are played. A Kirtan leader sings the chant and the participating audience sings it back in response, over and over… It creates a sort of rapture. It entrains vibrational energies. It becomes bigger than the sum of its parts. You realize that your participation was essential to that event. It couldn’t have happened the way it did without your (and everyone else’s) being there… Being present. It really can be extraordinarily profound.

 Pilgrimage of the Heart Kirtan Band

A solitary, personal offering:

To chant is the object. Our personal, heart offering is the object. The mantra guides, focuses your inner path, either by meaning or by melody/rhythm. It keeps us attuned, sharp, aware. It is a drishti, a center, which holds us to our path. It’s a technique that enables us to explore by choice. The moment you start to chant, your practice begins. One begets the other. It requires no one but you.

And yet, we gather for Kirtan with like-minded (and the curious) folks with the intention to participate in each other’s experience. Our personal experience both radiates and absorbs energy. It becomes a oneness of individual AND a oneness of multitude. As your practice grows it becomes a part of your makeup. You look forward to the mantra, the Kirtan. You realize that your voice has meaning and that it’s worth sharing. You become part of a community. Kirtan is a place of being. It becomes a group home.

 Kirtan Collage

A Universal offering:

Kirtan comes from the east, from India. But it was never intended to be exclusively Hindu or Buddhist. All faith-based systems have both singing and invocation in their traditions. Singing, music and devotion to creation are universal expressions. They span all traditions.

Pilgrimage of the Heart hosts Kirtan every Thursday evening at 8:30pm in the East Room. No experience necessary. Free and open to all.


* For further reading about Bhakti see Sir Edwin Arnold’s Bhagavad Gita, Chapter 8. This is the most beautiful translation of the Gita I know of. It is said that Ghandi carried this translation with him for the majority of his life. Read this book!








Finding Peace

So much of our time is spent being distracted from peace. We are constantly bombarded by input. We have ‘busy’ lives, or so we say, and our minds are constantly…


We need to find peace!

So much of our time is spent being distracted from peace. We are constantly bombarded by input. We have ‘busy’ lives, or so we say, and our minds are constantly in flux. Sometimes our minds are so in flux that we mistake busy for simple, mental chaos. And let’s not forget our relationships. Our relations demand our attention. Our relations demand our time. We really find little time for ourselves. Then there’s sleep. We fall into bed dog tired without even a simple moment of prayer. The link above lists ten ways to discover inner peace. Good words.

There’s no time for peace?


Make the time!

I’ve written several essays about creating a meditation space. Meditation requires your presence. It requires you to be somewhere. Unless you have been meditating for years and have established a ‘perpetual,’ meditation mindset, then it’s best to have a personal space where you can peacefully seclude yourself and remain undistracted. It’s so important to be able to disconnect from the outer, ever changing mind/world. Your meditation space will become a desired place of peace, stillness and refuge (as your practice deepens). You will want to be there.

Finding Peace


I Need Motivation!

Make setting up your meditation space a mini-project. Enjoy it. Anticipate it. Go on a quest. Find meaningful artifacts to populate your meditation space. Consider the work you will be doing in your space while you are setting it up. Begin to think of the sacredness of this endeavor. Start the growth process. Make creating your space personal and meaningful.


New to Meditation?

Make meditation an adventure. Forget about the mystic behind meditation. It’s just a tool. What’s important is that you slowly build a simple, evolving, poignant practice. Think about peace. Think about calm. Think about centeredness. Think about your internal qualities. These are desired results. Consider them and their impact on your future (we still haven’t started meditation yet).


Make your meditation practice simple.

Your practice should be an easy event. It should not be tedious or inconvenient. It need not take too much time. Ten minutes every day is much more effective that one hour a week. In fact, a one-hour per week practice likely won’t work. You’ll quit, because it’s too long and is not routine. I’ve found (through years of personal experience) that ten minutes, first thing in the morning works very well. You are there. You are ready to begin the blessings of a new day. And the rigors of sensory input hasn’t reared its head yet.

Finding Peace


Time to practice:

Sit down. Get comfortable. Take some comfortable, deep breaths. Focus your awareness on your breath. Breath awareness is initially challenging because we are not used to it. Our bodies breathe themselves. So, focus your awareness. Controlled, slow breathing is the center of your practice. As your focus shifts from external input to internal breath awareness your mind becomes calm and tranquil, peace starts to manifest. Slow the breath. Notice how the breath slows in response.


More breathe work. Feel your Heart:

Try this. Take a fairly deep inhale and hold your breath. Feel your heart beating. It may take two or three attempts. Once you feel your heart beating, gently return to your slow, steady breathing while keeping the awareness of your heart beating. Then, expand your heart awareness so you can feel your heart pulse radiating outwards to your arms and hands, your tummy, your legs and feet… even to every cell and corpuscle. Make heart awareness your priority. Become inspired by your heart.

These two techniques are the start of something magnificent!

These two simple awarenesses are the beginning of a meditation practice centered around peace. Peace is already there within you. Your practice is about rediscovery! It’s about awakening. Turn your attention from external mental noise to the calm, internal peace of breath/heart awareness. It’s that simple. If your mind wanders, take a peaceful breath and return to your heart. This is the beginning.

A few minutes each day is all it takes. In a short amount of time you will find ease in your growing practice and a new peace that has been trapped within by a chaotic mind/world.

Peace is not an external object that we can possess. It is already within us, waiting to be rediscovered.

“Begin where you are.” —B.K.S. Iyengar








Embracing Surrender

I remember being in my early 20’s, just at the embarkation point of my spiritual journey, and cringing each time I saw the word “surrender.”…


The Surrender Experiment by Michael A. Singer

“Our surrender to God’s Will
Is our mightiest power.”

Sri Chinmoy


I remember being in my early 20’s, just at the embarkation point of my spiritual journey, and cringing each time I saw the word “surrender.” To me it meant weakness and giving up; not being courageous and letting go of free will. I wanted nothing to do with surrender. Divine Love made sense, albeit it felt, a bit abstract; even devotion had sweetness to it. But surrender: pass.

The Surrender Experiment

Singer on Oprah

Michael Singer lives his life, or so his book The Surrender Experiment tells us, on the principle of surrender. His story is one that shows the incredible journey life has in store for us if we can just let go of what we want and let Life take the lead. You can see Singer on YouTube: Oprah likes his writings and interviews him.

When I was 20 and contemplating surrender I was looking at only half of the picture. I was thinking only of the act of not asserting my will. What I forgot to contemplate was: if I let go of my small ego desires then who is going to be driving the ship? Singer’s answer is simple yet profound: Life. And Life, according to Singer has some incredible plans for us.


He goes from living in his Van to operating a 300 million dollar a year business all the while letting go of his wants, wearing his pony tail and meditating an hour each morning and evening. In between there are “coincidences” that are mind blowing and inspiring at the same time.

Sri Chinmoy

My own spiritual journey eventually led me to a teacher, Sri Chinmoy; who described his path as that of love, devotion and surrender. Surrender, it turns out, is one of the keys to spiritual growth. Surrender to the greater force of Life and hang on for the ride. The Surrender Experiment will inspire you to let go that much quicker!



Daily Acts of Kindness – An Interview with author Suzie Abels

The message is any act of kindness done daily (mindfully/consciously) creates a benefit to both giver & receiver alike…


What inspired you to write this book?

My inspiration to write “Kindness on a Budget,” came from my twin brother, Jamie, who said “Sue, you need to write this all down because its important and will help other people SEE what is possible in daily acts of kindness.”

Secondly, from the “Secret Garden” I started long ago, off a service road, that united so many people from every background imaginable in search of , perhaps, “connection.” I wrote the book for ALL of them too. 🙂

Pilgrimage Yoga Online

What is the theme of your book?

The theme of my book is daily acts of kindness, which can be a word, a note, a gesture, and/or a gift. The message is any act of kindness done daily (mindfully/consciously) creates a benefit to both giver & receiver alike and therefore, I humbly believe, energetically raises our precious planet’s frequency & vibration.

Kindness on a Budget

Who did you have in mind as you wrote your book?

In writing this inspiring & uplifting little book, I had in mind all the people on our precious planet & how important sharing the gift of spreading kindness daily is.

I was deeply blessed & honored to spend time with my greatest influence & spiritual teacher Yogi Bhajan who always said, “Unless you see God in all, you can’t see God at all.” He was right on!

How has your study with Yogi Bhajan influenced your life and teachings?

My close connection with my Dear Dear spiritual teacher Yogi Bhajan influenced my life & teachings profoundly. Yogiji would tell me as a young woman in her late 20’s thatYogi Bhajan I was a “fully conscious being,” Of course, then I did not fully understand the implications of his sharing & yet I felt his words to be true even then. He would often have me in his living room as a guest with 10-12 people and ask me what I thought of someone. I would answer what I saw and then after would be told by many I should not have answered!

Yogi Bhajan was training me to be confident enough to withstand the push/pull of the Ego wanting to hide into the background.

I believe he gifted me with strength, courage and an unbridled heart that he recognized was kind, even if I wasn’t sure at times.

Yogi Bhajan was an Aquarian teacher. He was strong, fierce, commanding, gentle, loving and for me the kindest person I had ever known all the days of my life then and now.

I could write volumes & volumes of the impact Yogi Bhajan had on me as a student, mother, wife and community leader.

What mostly pierced the finer lining of my heart’s soul was his steadfast commitment to me, Peter—my husband, my 3 children— Zach, Haley & Riley and that I just be steady or in my grace which took me 2 decades to embody!

In my early 30’s I was Yogiji’s informal gardener for his Los Angeles properties, Yoga West and The Guru Ram Das Ashram. He would say” Suzie, when you garden, it connects the heavens on Earth.”

I never missed one moment with Yogiji to say thank you, to sit near him, hug him, learn from this vastly DIVINE & RADIANT soul…as shy as I was in some ways, I just knew in my heart our time was super special.

My husband, Peter, and I never really knew the details of the titles of who Yogi Bhajan was until many, many years after his passing. I suppose its because it didn’t matter because he was just this exceptional and magnificent being who mattered to me, my husband, Zach, Haley & Riley.

He was kind to the core with a heart of solid platinum infused with the rarest gem stones undiscovered on our planet. That is who he was for me. I felt at home just hearing his voice and no I didn’t fully understand why, yet trusted my heart that would have traveled by donkey for endless miles to be near this deeply kind-hearted soul, my spiritual teacher.

I was honored to address the Los Angeles Guru Ram Das Ashram/Sangat during Gudwara on Sunday, October 4, 2015 on the very Dharmic message of kindness as it pertains to both my book’s contents and our world. As tremendously nervous as I was at this somewhat daunting task as a non-turban Westerner, I KNEW Yogi Bhajan would expect me to do it from my heart.

Suzie Abels

At first, I was visibly shaking scanning the room and seeing so many of the people I treasured and saw frequently when Yogi Bhajan was alive. I drew strength and comfort seeing Guru Singh, Guru Johda, Kirtan Singh, Manjit Kaur, Dr. Allan, Siri Simran, Mahani…so many people I shared the journey with which by no means was the easiest route I could have chosen to trek down!

I finished sharing about the value daily acts of kindness has on all of us and after the close of gudwara  we all sat in the langar hall next door. People shared with me that “we really needed this message that you delivered from the heart.” I just said thank you and for a few brief moments felt as if Yogi Bhajan was right next to me, the whole time, just as he was all those years and I wept in gratitude.

I asked the Sangat (community) to please join me in a prayer Yogiji gave in 1998

“My soul, bless me, be with me. Energize me so I can face the world with the strength of the Spirit. Save me from duality, give me the reality and royalty, so I can face my world in peace and tranquility. May this journey of life be completed with love and affection, kindness and compassion for all living things.” ~ Yogi Bhajan 1-23-1998

Sat Nam.

What do you say to people who become discouraged with all of the war and anger in the world?

Healing is possible with one person doing their own inner work and mindfully & consciously committing to daily acts of kindness.

I am more & more sure that this may be the answer to so many of our world problems because when one is serving another through kindness, all things become neutralized and therefore peace is possible.

What is your own daily spiritual practice?

As soon as I am awake before getting out of my bed I say thank you, thank you, thank you as “an attitude of gratitude is the highest yoga,” (Yogi Bhajan) and therefore sets the energetic stage for the day.

I next take a fairly cold shower and do sadhana which consists of prayers, chanting and meditation in front of my very large Tratakum picture of Yogi Bhajan.

What last thoughts would you like to leave our readers with?

Try doing just one act of kindness daily. See, feel and become consciously/mindfully in tune or aware of how much better you feel despite whatever challenges or hardships you are facing. Notice the softening or dropping deeper into your heart. Your soul, I believe, will say thank you.

In gratitude for this opportunity to share with all of you today.

May your days be blessed with the sweet ambrosial nectar that is delivered to the hearts core when one is kind on a daily basis Dear Ones (S.E.A)


Suzie (Harijot) Abels

Suzie Abels is a beacon of love and giving for her family, friends and community. She lives life to its fullest, opens her heart to strangers and loved ones alike and has left a lasting footprint of inspiration on her path to spread kindness. Residing in Orange County, Suzie is the devoted mother of Zach, Haley and Riley and the proud wife of Peter.


Twitter: @IntuitiveSuzie

Facebook: Kindness on a Budget
Suzie’s book Kindness on a Budget is available on Amazon.

Meditation – Building Your Home Practice

The importance of a home meditation practice and how to successfully establish one for yourSelf. Practicing meditation might just be…



The importance of a home meditation practice and how to successfully establish one for yourSelf.

Practicing meditation might just be the best thing you can do for yourself! We’re so busy every moment of every day that we spend no time on Self-realization. Meditation is a practice where we consider the nature of our existence. Through this exercise we take stock of our life. It’s a practice of Self-awareness and Self-growth. We discover that there is more to life that just existing. We discover how to live. We discover Truth… inner Truth, outer Truth. We improve ourSelves.


Let’s face it. When we’re by ourselves it’s easy to be lazy. We can rationalize any excuse to avoid and procrastinate (substituting low-priority endeavors for high-priority endeavors.)…  no ‘task’ is too big or small that it can’t wait until tomorrow.  And that’s part of the problem; we tend to look at meditation as a TASK. And avoiding tasks can easily become habitual.

It’s important that we reassess our perception of meditation early on. How we establish our practice initially is vital to its longevity. We want to create an anticipation about our practice so we are drawn to it. It’s important to look forward to your meditation practice! It can’t be tedious. If it becomes tedious you’ll skip it. So it’s important to establish a TIME during the day that works within your schedule. That time is set aside for your meditation practice every day.


I recommend that you keep your regular, daily meditation short. Ten minutes is a good DAILY practice. If you want to go on a marathon meditation adventure once in a while, go for it. But your regular, daily practice should be short and sweet, an easy routine.

I practice in the morning, first thing. I get out of bed, take care of my body, make a cup and go sit down for ten minutes. It’s entirely routine. I look forward to it. It’s easy. It’s a good way for me to start my day, centering, aligning, grounding, sharpening my focus, building greater awareness. And from a practical point of view, I’m not so busy and engaged in my day yet that I can willfully avoid my practice.

Make sure your family or roommates understand that for your 10 minutes or so you are UNAVAILABLE! If you want to meditate as a family, that’s fine. But otherwise, this is your private time. Do not disturb! No kids, no spouse, no phone, no doorbell…

meditation patio

Create a Mediation Space

Create a meditation space. Establish a comfortable seat. Set up a little altar or shrine. Populate it with meaningful reminders that resonate with you. Pictures, plants, candles, statuary… it doesn’t matter what it is, necessarily. What matters is that they remind you of what you are doing there. Meditation. Devotion. Outpouring. Contemplation… And then keep your space pure. Keep it tidy. Don’t leave your coffee cup on your shrine. Straighten it up once in a while. Add new things. Let it grow with your practice. Keep it sacred.

Lastly, understand that change is inevitable. Our shrines are just tools, like meditation itself. Avoid becoming too attached to the tool. We may move, so a new shrine is in order. A while back I moved six times in three years. I reestablished a new shrine at each new location. Every shrine was different depending on space and environment. What was enduring was that I immediately created a space where I could continue my practice. It might be all too easy to have just let it slide. The first thing I do is establish a meditation space.

It doesn’t take long to establish a routine. You just have to DO IT. Once you are established you will look forward to it. SELF discovery is exciting! Practice Self-discovery daily.


You’ll be amazed what you will find!

One last thing: If you are brand new to mediation, find a guided meditation class offered at a local yoga studio or spiritual center. Participating in a few of these offerings will help you develop a meditation routine for yourself. You’ll learn the philosophy of meditation and gain some insights about basic meditation techniques that might work for you. Then, ‘cut and paste’ to create a routine for yourself. And remember, your practice will change and evolve as you grow.

Be open to change. It’s inevitable.


POTH Offers Program at the SDBA

Sujantra and Joe from Pilgrimage of the Heart were invited by the San Diego Bar Association to offer a program of meditation…


Pilgrimage of the Heart Offers Program at the San Diego Bar Association

Sujantra and Joe from Pilgrimage of the Heart were invited by the San Diego Bar Association to offer a program of meditation, mindfulness and stress reduction. The program taught participants conscious relaxation, concentration, visualization and meditation.

Contact Pilgrimage of the Heart to bring this program to your organization!

San Diego Bar Assoc

The Science of Meditation

Based on Why God Won’t Go Away by Dr. Andrew Newberg – Millions of people are learning to meditate. Stress-reduction, more…


Based on Why God Won’t Go Away by Dr. Andrew Newberg

Millions of people are learning to meditate. Stress-reduction, more happiness, and a deep sense of calm: all of these benefits are well documented by the scientific community. * Meditation is being taught everywhere: from schools to the military and everywhere in between. But how does it work?

The Science

New medical technology allows scientists to view the workings of the brain in real time. We can now look at a brain in the state of deep meditation and a brain writhing in anxiety and see many differences. These differences in blood flow to specific areas of the brain, coupled with what we know about different functions of specific areas of the brain, coupled with the subjective experiences of those participating has allowed for a very accurate and scientific understanding of meditation and mystical experience.

Letting Go

An area of the brain called the ‘posterior superior parietal lobe’ creates our sense of the physical space around us and draws the distinction between the individual and the environment. Essential, it creates our sense of ‘I.’

This part of the brain relies on a steady stream of nerve impulses from the body’s senses. When practicing meditation we calm and relax our senses lessening the data stream to this part of the brain; the boundaries of self begin to shift and widen, we feel expansive, and less confined, more a part of a bigger picture.

And, possibly most significantly, when coming out of the meditative experience we carry a memory of these feelings that can influence our actions in our day-to-day lives.

Evolution into Oneness

We, in our evolution, learn to use parts of our bodies forever more expansive and consciousness expanding abilities. Our eyes, which once were used exclusively for survival, are now the vehicles through which we can read and enjoy art. The holds true for our brains. The part of our brain which gives rise to seperativity and egocentricity is also the part, which can allow us, to experience universal oneness.

Evolution is luminous process when form and function evolve together!

The Benefits of Meditation

Why Meditate? – The benefits of meditation are undeniable. Meditation calms the mind. From the moment we awake and open our eyes…


Why Meditate?

The benefits of meditation are undeniable. Meditation calms the mind. From the moment we awake and open our eyes until we put ourselves to bed, it’s typical to have a stream of thoughts flowing through our minds. This is why we practice yoga and part of yoga, as a whole, is meditation. When the mind is calmed by meditating we can balance our emotions, quiet our thoughts and create a higher level of self-awareness.

How to Meditate

There is no secret mystery to meditation. Just like learning to ride a bike or drive a car, meditation takes some basic, initial instruction and then it takes practice to enjoy the benefits. Anyone can meditate. Meditation is free. Meditation can be done anywhere. Meditation can be done anytime. You can take a class at a meditation center or a yoga studio if you’d like to have a personal guide. Pilgrimage Online offers great, free resources for meditating you can find HERE.

Avoid the Pitfalls of a Newbie Meditating

Try meditation and then try it again and again. Don’t be concerned that you aren’t doing it right. At first, it may seem odd to to take no other actions outside of sitting and breathing. The stillness may be uncomfortable, initially, as most of us have zero experience with quiet time in our day. You may find that sitting quietly highlights just how active your mind is and that might be uncomfortable. The odd discomfort of being new to meditation is only temporary. It’s normal. Remember: you’re trying something new so give yourself some space to learn and grow.

Getting to Know the Real You

When you meditate, you take time to just be you. Not the you that has a name that was given at birth. Not the you that wears clothes in the style that is acceptable to society. Not the you that has emails to read and to-do lists to complete. In meditation, you see you for who you really are: the being, or soul, some might say, that is behind the thoughts. Your thoughts and who you are, are two separate things.

Letting Go

When you see yourself, sitting quietly and letting go of the racing mind, you will feel a sense of contentment and calm. You will see that all there ever is, is right now. Yesterday and what will happen in the next hour don’t exist when you are in the right now, being you. In fact, meditation prepares you for the future. People who meditate regularly are more innovative on average. Meditation also helps you heal from the past. Taking that time to sit quietly helps you release what you’re holding onto: thoughts and emotions about the past.

A New Practice

If you are new to meditation or renewing your interest in meditation, I invite you to meditate for at least 3-5 minutes this week, then again next week and so on. I invite you to start a regular practice of meditation and, in turn, gain the most valuable of benefits: a higher level of self-awareness.

If you found this information helpful or have any questions, let me know in the comments below.

Asana & Pranayama – Feel the benefits of your yoga practice!

In the ancient books of yoga is says that the postures, asanas, should be firm but pleasant. We can think of our posture not only…


In the ancient books of yoga is says that the postures, asanas, should be firm but pleasant. We can think of our posture not only in terms of our yoga practice but also our posture in life and our daily activities. There is our physical posture, how we stand and support ourselves, and also our inner posture: the condition of our minds, hearts and sense of self.

Asana & Pranayama

Through the practice of asana we bring awareness, strength, balance and flexibility to our physical body. Through the practice of breath control, pranayama, we bring awareness to our breath. Breath is the great passageway into our inner dimension. Once we have learned to concentrate on our breath we can begin to refine our inner posture. We can learn to channel our mental and psychic energy in various ways.

PYO.yoga Ad

Our Meditation Classes

In our meditation classes we suggest that you use the concentration power of your yoga to reveal the qualities of your spiritual heart: love, compassion, acceptance, forgiveness, gratitude and oneness. Feel and manifest these qualities in your life. It will benefit not only you but everyone whose path you cross. We create the world by our thoughts, feelings and actions. Create consciously and remember the significance of your role in creating this world of ours. Happy Spring.

Yoga Tips

Linking breath and movement is one of the keys to yoga. Try this exercise: stand in Tandasana, mountain pose, with your arms by your side. Do a few shoulder shrugs to loosen up your shoulders and a few head rolls to relax your neck and head, then focus in on your breath, if possible breathing in and out through your nose. As you breath in open our hands as wide as possible: spreading your finger as if they were your lungs filling with air. At the same time lift your toes off the ground. Now as you exhale clench your hands into a fist and grab the floor with your toes. Repeat this cycle, linking breath with precise movements for 3-30 breaths. Feel the results.