Ep 73 – Shambhu Harmonics

Ep 73 – Shambhu Harmonics: Intuitive guitarist Shambhu weaves a musical tapestry for deep meditation and healing.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 73 – Shambhu Harmonics: Intuitive guitarist Shambhu weaves a musical tapestry for deep meditation and healing.

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Ep 72 – Beyond the Breath

Ep 72 – Beyond the breath: tonight we take our visualization and mantra techniques beyond breath awareness…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 72 – Beyond the breath: tonight we take our visualization and mantra techniques beyond breath awareness to renew and revitalize our inner being.

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Ep 71 – Meditation and Creativity

Ep 71 – Meditation and creativity: Visiting guest presenter David Gandelman

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 71 – Meditation and creativity: Visiting guest presenter David Gandelman: Explore the inner dimensions with David’s humor, sincerity and knowledge.

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Ep 70 – Exploring Pratyahara

Ep 70 – Exploring Pratyahara: Turning your awareness inward through mantras, mudras and visualization.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 70 – Exploring Pratyahara: Turning your awareness inward through mantras, mudras and visualization.

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Ep 69 – Meditation on ‘form’ and ‘formless.’

Ep 69 – Meditation on ‘form’ and ‘formless.’ Exploring techniques for becoming what you envision.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 69 – Meditation on ‘form’ and ‘formless.’ Exploring techniques for becoming what you envision.

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Ep 68 – Sound is God

Ep 68 – Sound is God. Special guest, Sita Rose offers a musical journey into bliss.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 68 – Sound is God. Special guest, Sita Rose offers a musical journey into bliss.

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Ep 67 – Choices

Ep 67 – Choices: Explore making choices with Robert Frost’s, ‘The Road Not Taken.’

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 67 – Choices: Explore making choices with Robert Frost’s, ‘The Road Not Taken.’

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Ep 66 – Beyond Duality

Ep 66 – Beyond duality. Exploring the realm beyond duality…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 66 – Beyond duality. Exploring the realm beyond duality through poetry and meditation. References: Emerson’s ‘Bhrama.’
And the concept, ‘Satyam Eva Jayati’ – Truth Alone Triumphs.

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Ep 65 – Your Depth of Self

Ep 65 – Dissecting a poem by William Wordsworth (1770-1850), Sujantra explores the idea of ‘rediscovering your depth of Self’…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 65 – Dissecting a poem by William Wordsworth (1770-1850), Sujantra explores the idea of ‘rediscovering your depth of Self’ rather than being mired in the world of the everyday experience.

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Ep 64 – Mantras

Mantras, Japa and Mala Beads. Explore your inner dimensions through the use of mantras…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 64 – Mantras, Japa and Mala Beads. Explore your inner dimensions through the use of mantras.

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Ep 63 – Experience the Yoga Journey

Experience the yoga journey. Relaxation, pranayama, and soothing music…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 63 – Experience the yoga journey. Relaxation, pranayama, and soothing music for meditation with Shambhu.

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Ep 62 – Staying Organized

Meditation and staying organized in your life…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 62 – Meditation and staying organized in your life. Being truthful with yourself reduces stress and helps you free yourself from your challenges.

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Ep 61 – Meditation on Love

Meditation on Love: Expanding our love and opening our hearts…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 61 – Meditation on Love: Expanding our love and opening our hearts.

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Ep 60 – Practical Mindfulness

Joe shares practical mindfulness techniques to increase awareness throughout your day…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 60 – Joe shares practical mindfulness techniques to increase awareness throughout your day.

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Meditation Podcast E59: Patanjali’s Yoga Sutras, 1:27-9

Emily delves into Patanjali’s Yoga Sutras, 1:27-9 regarding the chanting of AUM: the Word, the Idea, the Release…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 59: Tuesday evening meditation with Emily Ruth at Pilgrimage of the Heart yoga studio, San Diego. Emily delves into Patanjali’s Yoga Sutras, 1:27-9 regarding the chanting of AUM: the Word, the Idea, the Release.

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Meditation Podcast E58: Being Mindful All Day Long

Sujantra provides tips and techniques for maintaining conscious awareness throughout the day…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 58: Being mindful all day long. Sujantra provides tips and techniques for maintaining conscious awareness throughout the day.

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Meditation Podcast E57: Nurturing Self-Love

Nurturing Self-love. Honoring your mind’s tranquility and your life’s purpose (dharma)…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 57: Nurturing Self-love. Honoring your mind’s tranquility and your life’s purpose (dharma).

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Meditation Podcast E56: Techniques for Transformation

Techniques for transformation. Learn to resolve issues and cultivate unique qualities…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 56: Meditation:Techniques for transformation. Learn to resolve issues and cultivate unique qualities.

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Meditation Podcast E55: The Power of Dreams

Meditation: The power of dreams. Focusing your awareness on your dreams and visions for your future…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 55: Meditation: The power of dreams. Focusing your awareness on your dreams and visions for your future.

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Meditation Podcast E54: Finding Self and Letting Go

Meditation: Finding Self and letting go…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 54: Meditation: Finding Self and letting go… Sujantra explores both dimensions of being.

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Meditation Podcast E53: Visualizations at the Quantum Level

Meditation: Visualizations at the quantum level. Sujantra explores how meditation shapes reality…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 53: Meditation: Visualizations at the quantum level. Sujantra explores how meditation shapes reality.

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Meditation Podcast E52: Spirit & Matter

Meditation: Spirit & Matter. Sujantra delves into these twin realities of equal importance…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 52: Meditation: Spirit & Matter. Sujantra delves into these twin realities of equal importance.

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Meditation Podcast E51: Meditation: the sea of light.

Meditation. Dive into the sea of light…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 51: Meditation. Dive into the sea of light.

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Meditation Podcast E50: Consciousness

Consciousness. The thread that connects us to the universe…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 50: Consciousness. The thread that connects us to the universe.

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Meditation Podcast E49: Truth Alone Triumphs

Truth alone triumphs. Finding your truth in your heart…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 49: Truth alone triumphs. Finding your truth in your heart.

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Meditation Podcast E48: The Microcasm and Macrocasm

Discovering the similarities and differences between the microcosm and macrocosm…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 48: Discovering the similarities and differences between the microcosm and macrocosm.

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Meditation Podcast E47: Opening Your Heart Flower

Opening your heart flower. Sing and meditate for inner awareness…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 47: Opening your heart flower. Sing and meditate for inner awareness.

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Meditation Podcast E46: Peace in Every Human Life

Peace in every human life. Meditation on creating peace in your heart and life…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 46: Peace in every human life. Meditation on creating peace in your heart and life.

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Meditation Podcast E45: Find True Love Within and Without

Exploring the Heart. Find true love within and without…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 45: Exploring the Heart. Find true love within and without.

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Meditation Podcast E44: Awaken Your Spiritual Heart

Tips and techniques to awaken your spiritual heart…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 44: Tips and techniques to awaken your spiritual heart.

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Meditation Podcast E43 – Self Love

Learning to love oneself. Techniques for nurturing our deepest self…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 43 – Learning to love oneself. Techniques for nurturing our deepest self.

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Meditation Podcast E42 – Visualization Skills

Skills for the journey. Tools and techniques for empowering your inner journey with visualizations…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 42 – Skills for the journey. Tools and techniques for empowering your inner journey with visualizations.

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Meditation Podcast E41 – Love of Self

Sujantra discusses techniques for reconnecting with love of self…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 41 – Sujantra discusses techniques for reconnecting with love of self.

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Meditation Podcast E40 – The Mind

Sujantra discusses techniques on how to observe and value the mind…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 40 – Sujantra discusses techniques on how to observe and value the mind.

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Meditation Podcast E39 – Cultivating Creativity

Cultivating Creativity – Visualizations for expanding creativity…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 39 – Cultivating Creativity – Visualizations for expanding creativity.

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Meditation Podcast E38 – What Matters Most

What Matters Most: Tips and techniques for exploring what is closest to our hearts…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 38 – What Matters Most: Tips and techniques for exploring what is closest to our hearts.

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Meditation Podcast E37 – Exploring Why

Journey along as we explore not HOW but Why we meditate…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 37 – Journey along as we explore not HOW but Why we meditate.

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Meditation Podcast E36 – Breathe – Lao Tsu

Breath control and Lao Tzu. Exploring breathing techniques and the way of Tao…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 36 – Breath control and Lao Tzu. Exploring breathing techniques and the way of Tao.

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Meditation Podcast E35 – Creating a Meditation Space

Creating a Meditation Space – What are the key elements for your practice space, plus purity in meditation…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 35 – Creating a Meditation Space – What are the key elements for your practice space, plus purity in meditation.

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Meditation Podcast E34 – Breathing Techniques

Breathing Techniques – Using your breath to find peace…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 34 – Breathing Techniques – Using your breath to find peace.

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Meditation Podcast E33 – Robert Blake Poem – Discovering your Lost Joy

Discovering your lost joy using a Robert Blake poem…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 33 – Discovering your lost joy using a Robert Blake poem.

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Meditation Podcast E32 – Finding Your Heart

Finding Your Heart – Sujantra explores Sri Chinmoy’s Writings on Meditation…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 32 – Finding Your Heart – Sujantra explores Sri Chinmoy’s Writings on Meditation.

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Meditation Podcast E31 – Becoming Aware

Becoming Aware: Exploring awareness and accessing subtle dimensions of being.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 31: Becoming Aware: Exploring awareness and accessing subtle dimensions of being.

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Music and Meditation

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

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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.’

Sunset

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!

Tom

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Meditation Podcast E30 – Building Up Your Aspiration

Meditation techniques for increasing your hearts inner cry…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 30 – Meditation techniques for increasing your hearts inner cry.

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Devotion and our Existence

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

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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.

Tom

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…

Uncertainty?

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

Tom

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Stepping Out of Our Unproductive Patterns with Meditation

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

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merry-go-round

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.

candle

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.

desert_creek

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.

—Sujantra

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Meditation Podcast E29: Devotion – Chanting Mantras

Join Sujantra and Ashirvad chanting ancient devotional mantras…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 29: Join Sujantra and Ashirvad chanting ancient devotional mantras.

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Simple Living, Through Simple Wakefulness

Lets face it, the act of waking up in the morning is not uncommonly experienced as an uncomfortable thing…

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by Greg Steorts

Lets face it, the act of waking up in the morning is not uncommonly experienced as an uncomfortable thing. Those among us who find it to be a generally easy thing to bounce out of bed like an energized toddler on Christmas morning, might be in the minority. But the form of ‘wakefulness’ this essay is about, is not actually the sort I reference above, though the above example serves as a fitting metaphor for the brand of wakefulness I’ll address here. ‘Wakefulness’ as I intend to mean it here, is being defined as a product or result of employing one’s own capacity for calm critical thinking, mindful observation and one’s own capacity to simply feel. While these may at first sound like simple things, a great many of us have allowed these capacities to atrophy in ourselves, to one degree or another, and I propose that modern culture in the developed world has become a key factor in the facilitating of our inability these days to simply stop and take occasional conscious notice of the otherwise unbroken chain of moments of which our lives are comprised.

Little Room for Individual Interpretation

We have become, in a very real sense, products of the culture in which we live; where dominant social and environmental prompts shape our general responses to the stimuli around us. The official definitions of things and how we’re ‘supposed’ to relate to them, is so often laid out for us in bold type and prominent voice, leaving little room for individual interpretation; at least the sort that might be granted mainstream credibility. Media input offers itself as a prime example of this. It masterfully short-circuits the individual’s own inclination to draw their own conclusions, both boldly and subtly laying-out the parameters within which the subject, article or position is being slickly sold to us. Culture’s architects, (e.g. Madison Avenue, all facets of mainstream media; peddlers of information, social memes and pop entertainments, et al), are best served by a populace that unquestioningly partakes of, and assimilates its manufactured concepts and wares with little to no consideration as to both the overtly and passively inferred philosophies or positions within which they are framed. Culture’s main thrust, after all, is to encourage us to climb onboard the ‘ride du jour,’ whatever it may be, for this is what keeps the wheels of industry rolling.

Disdain of Culture’s Offered Trends

The space of wakefulness I refer to here, and the appreciation for the simplicity it can ultimately spawn, is not one that requires any disdain of culture’s offered trends, products or promoted philosophies, but rather only the presence of mind to simply allow one’s conscious awareness in relationship to them, to reside within the deepest recesses of their own moment-to-moment space of feeling, independent of culture’s peddled stimuli, medications, and all manner of distractions and ‘anesthesias’ (figurative and literal) which serve to pull us away from our own sense of self within the hive society. The ‘simplicity through wakefulness’ I’m speaking of here, is one achieved by the act of simply being willing to unplug occasionally (or better yet, regularly) from culture’s ceaseless flow of stimulus, long enough to allow oneself to truly feel whatever it is that may lie beneath the stratums of content culture so eagerly fills our minds and heart space with. For many of us, even the notion of a ‘heart space’ may ring as something too esoteric to be meaningful, so long have we been disconnected from it by our longstanding immersions into the sensory stimulations to which I refer. The ceaseless and torrential flow of input has become a boisterous child that will not be ignored, we its negligent and enabling parents. Living in the ‘information age,’ as we now do, with technology and its devices serving as the virtual hub upon which our day-to-day lives spin, it has effectively served to dislocate us from a more visceral, human-to-human connection, from our own sense of individualism, as well as a lack of connection to oneself.

Meditators

Sitting Quietly with Do Distractions

No doubt about it, it is not fun to feel uncomfortable emotions, and it is always an easy thing to bury a low-current hum of discomfort with the distraction of a movie, a phone call, a video game, or to check-in with our online social network of choice to see how many people ‘like’ us. Sitting quietly with no distractions has become an alien concept for us, and the notion of simplicity too has become a thing of virtually no relevance. The rapid-fire images of TV programming, commercials and film content, have entrained our minds to overlook, even shun, the simple and uncomplicated, in favor of that which grabs attention with authority. It has become all too easy to look right past open spaces and the relevance of calm reflection. Take notice of how every television commercial and program utilizes an almost universal presentational format; a rapid-fire-flow of incessantly-shifting images. Gone is the camera’s lingering gaze upon the talking head or scenery. Instead we are confronted with flash-fire images that linger for no more than a second or two, and then make way for the next, and the next,… this is nothing less than mental entrainment, teaching us to expect and tolerate only quick sound bytes and millisecond images, to forego focused and prolonged attention on anything or anyone.

Instant Gratification and Perpetual Stimulus Now

We seek instant gratification and perpetual stimulus now, and if we have to spend even a few moments with ourselves and our deeper undercurrent of emotions in a space of quiet, it is considered a nearly intolerable thing, though few bother to articulate this, for to do so would require the lost mindfulness I here refer to. What would we do with ourselves if we didn’t have our phone screens to gaze into while standing at a street corner waiting for the light to change, or wandering a shopping mall, or riding an elevator? We’ve allowed ourselves to become trained to loathe a calm space of mind. I can palpably feel the cashier’s frustration in the air, as he or she is forced to stall their own motion and wait for me to count out my change, preferring instead to simply add more to my already burdening collection of coinage and have me move on so that they may serve the next in line.

Mind you, I don’t speak as one completely liberated from a state of impatience, for I feel it on the road when I am driving; too frequently hostile to the notion of simply being patient with the person ahead of me who I deem ‘too slow’ in the executing of their turn. I know what it’s like to feel in a hurry for no good reason, to feel those uncomfortable feelings of an unspecified nature and want to cover them over with a moment’s distraction. But I have grown even more uncomfortable with the frenetic vibration our culture imposes upon us as a fact of life now, and I clearly recognize the dissonance this flood of sensory stimuli is causing us in our ability to simple be, without doing, to actually listen to the person who is talking to us, rather than merely prepping our next words in our minds as they speak.

Plant Light

The Regular Practice of Meditation

I’ve taken to the regular practice of meditation over the last few months, and in so doing have gained a stark awareness of the connection between an endlessly whirring mind and the emotional state of dis-ease to which it gives birth. I have come to appreciate the spaces in between the stimuli, the capacity to become present to the silence in which all noise resides; that universal context within which all of life unfolds.
Take a moment and truly listen to it, deeply. You might have to search at first, but it is there. Can you hear it? You will recognize it because it has its own sound; not dissimilar to the super ultra-high-pitched tonal frequency heard in those hearing tests we’ve taken. Now become aware of your breathing, allowing yourself as you do, to get in touch with the feeling within your own body; it’s aches and pains, its fatigue and weight, its pockets of stress or muscular constriction and where they reside in your physicality. Keep breathing as you explore it; deeply, slowly. Just observe the incessant flow of random thoughts parading through your mind as you do this, but just let them all pass by, without clinging to any of them. Now feel your emotional space. If you had to articulate where in your body its epicenter resides, where would you point to? Are you feeling relaxed, or is there a current of anxiety there? Breathe as you feel this. Allow yourself to truly feel your inner space of being. Let whatever is there move through you with your every breathe, taking conscious note of what it is like to feel. I promise, it won’t destroy you. In fact, it will relax you, and it will release you from the grip of stress if you do allow yourself to feel it. Practice this regularly, and you will notice your points of focus and priorities start to shift, in both subtle and profound ways. You will become aware of how certain stimulus informs your emotional state, and if you remain committed to exploring those inner spaces of thought, feeling and emotion, you will regain your appreciation of calm space and simplicity again, and you will learn to appreciate your own individual sense of self that’s likely been buried beneath the vibratory resonance of the ‘bee hive’ – that virtually incessant voice of modern culture. What I am inviting you to here, is a process of exploration, not a singular event. So be patient with it, and remember; none of culture’s stimulus is going with you when you depart this world, but it’s possible that your sense of self just might.

G.

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Meditation Podcast E28: Om Tat Sat

Om… Tat… Sat… Explore an ancient mantra and a modern breath control technique…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 28: Om… Tat… Sat…Explore an ancient mantra and a modern breath control technique.

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Meditation Podcast E27: Stepping Beyond Fear And Doubt

Meditation can help you overcome many of your doubts and fear…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 27: Meditation can help you overcome many of your doubts and fears. Learn to employ this powerful tool to facilitate deep lasting change.

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Sujantra Explores Mindfulness: A visit to MNDFL in New York

I look for new trends in the realm of yoga and spirituality and see a new trend emerging…

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I recently paid a visit to MNDFL  in New York. I look for new trends in the realm of yoga and spirituality and see a new trend emerging. The studio is located in the Washington Square area of Manhattan.

In any expanding business or cultural marketplace look for offerings that specialize in what had been a broad category. In the world of yoga studios the norm is the studio that primarily focuses on asana: the physical postures. Within the realm of asana there has already been diversification: power yoga, heated yoga, Iyengar, Bikram, gentle yoga, yin yoga and more.

Meditation Spaces

Less frequent is the studio that offers the full spectrum of the yoga experience: asana, pranayama, meditation and philosophy. This is what we offer at Pilgrimage of the Heart.

Now I am seeing the emergence of studios that are solely focused on meditation and mindfulness. I think the trend will continue if we see more studios like MNDFL emerging. They have the key components for success.

MNDFL 1

 

The Staff

The manager and staff were extremely engaging. They offer a clean zen like ambiance, a small retail boutique with books based on their teacher’s suggestions, a lounge community is encouraged by comfort and free tea, and two nice meditation rooms – one that holds 22-40 and another for privates that holds 2-10.

Community Space

They have taken the basic techniques of mindfulness and made them all the more accessible by focusing on specific aspects of the practice: sound, intentions, heart center and more.

Mindfulness works and studios like this will provide a neutral ground where people can delve into a life changing practice.

MNDFL charges $150 for unlimited membership. The big question is what is the right price point in your community for such an offering.

Sujantra

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Meditation Podcast E26: Evolution And Transformation

Meditation techniques for change and personal growth…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 26: Meditation techniques for change and personal growth.

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Meditation Podcast E25: Surrender

Enjoy these techniques to open your heart and awareness to the vast Universe. Includes music from Jhallika…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 25: Enjoy these techniques to open your heart and awareness to the vast Universe. Includes music from Jhallika.

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Meditation Podcast E24: Exploring Ananda with Live Music

Journey to your depths with guided visualizations and music…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 24: Journey to your depths with guided visualizations and music.

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Interviews Podcast: Richard Rosen Transcript Part 2

In looking at your books, you have so many different exercises and types of pranayama…

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The Authentic Breath

Sujantra: In looking at your books, you have so many different exercises and types of pranayama and yet at this time in your own practice you now mostly observe your breath.

Richard: Yes. That’s exactly right. I’ve come all around, full circle. I’m back to the beginning again. I think it’s important to establish what I call the authentic breath. Parkinson’s has an effect on breathing too. I don’t know what the word is, but it shortens you in the front of the torso so it makes full deep breathing difficult. So I use my breath as a way to pry open the front of my chest. I am trying to pry things open a bit more by using the breath.

Sujantra: You use the term “authentic” which makes me think of rather than using an outer state, you use an inner state.

Richard: Well, it’s breathing that has a minimum of resistance and effort. A lot of my students have restricted breathing in one way or another whether it’s because of posture, tension and other things too. Before you start a pranayama practice you have to let go of a lot of those obstacles to breathing.

PYO

Sujantra: In my meditation classes here in San Diego, I teach that breath, body, mind and emotions are all intertwined.

Richard: Yes, of course.

Sujantra: When you say  the restricted breath it makes me think that maybe these restrictions could be mental or emotional.

Richard: Yes, there are all kinds of restrictions nowadays.

Sujantra: In your students, you see the restrictions in their breath and by helping them clear their breath you are helping them clear other things that you probably can’t even see.

Richard: Right. Sometimes they don’t want to be cleared (laughs). There is resistance and sometimes it gets pretty difficult for some students. The body holds emotions. When the breath triggers some of those emotions to the surface there can be some very unpleasant experiences. You have to be very careful how you teach breathing. I don’t think a lot of people understand the transformational power of the breath.

Deepen Their Pranayama Practice

Sujantra: If someone is going to asana classes and they’re enjoying some of the simpler pranayama practices, how do you recommend they deepen their pranayama practice without crossing that line?

Pranayama

Richard: Well, you have to watch yourself very carefully when you breathe. You have to make sure your emotional state is not being disrupted. In the old books, they say your mind should be sattvic before you even begin a pranayama practice.

Sujantra: For our listeners, sattvic means…

Richard: Clear, calm, quiet. You have to be very careful when doing pranayama practice. You don’t push yourself beyond reasonable limits. You can push yourself in an asana class if you want to touch your toes or whatever you want to do. Pushing yourself in pranayama is certainly a bad idea because it can bring up some very unpleasant experiences. You have to watch yourself. Over time if you have a bad day, you can just turn the page after that. But if you continue to have bad days over and over and over, then that’s something deeper and you should talk to a teacher about that.

Sujantra: I see. In terms of your pranayama practice, if you have one bad day then that’s okay, but if it occurs time and time again, then that could indicate something and you should speak to your teacher about that.

Richard: Right. Over time if your practice isn’t feeding you, making you happy, then there’s something wrong and you need to figure out what that is rather quickly.

Yoga Class

 

Complete Yoga

Sujantra: At one of the studios where you teach, your class is called Complete Yoga. Could you describe that class?

Richard: At this studio they don’t put levels up so they want the teachers to describe their classes and that’s what I came up with. The idea behind it is that I don’t just do an asana class.  All of my classes have pranayama involved. Intermediate classes have meditation too. Complete Yoga means there will be some breathing at the end of class.

Sujantra: And you put in some meditation for some of them and a little philosophy.

Richard: Mostly I do that with the intermediate classes and some of the advanced beginners too.

Sujantra: For those students who are familiar with pranayama but not meditation, how would you describe the difference between the two?

Richard: Pranayama is working with your breath. It’s kind of a false practice because you can’t really stand back from your breath entirely. The breath and consciousness are the two sides of the same coin. In your breathing practice you’re watching your breath and looking to see what your reaction is where you’re holding or resisting. You’re standing back from your breath. I take meditations from the hold hatha texts which include some sort of a visualization.

Sujantra: In “Autobiography of a Yogi” one thing that always stuck in my mind is when Yogananda talked about that in the state of Samadhi breathing stops because mind has stopped. Does it always have to be that way or is that one approach to highest consciousness?

Richard: That sounds like classical pranayama in which the breathing is slowed down so much that it stops altogether. There’s nothing else going on, the breathing movement is a fluctuation and you’re trying to calm those superficial fluctuations so you can look inward and find out what’s going on inside. So I would say that it’s a formula in yoga that says to stop this and that thing stops too. If you stop your breath the fluctuations of consciousness will cease as well.

Pranayama

You Can’t Stop Breathing

Sujantra: My common sense mind says, “you can’t stop breathing.”

Richard: No, we can’t.

Sujantra: So it slows down so much that the mind slows down and you reach deep peace.

Richard. Really slow. I’m sure you’ve had the experience where you have a project in front of you and you’re very intent on it, you stop moving, your breath slows down and you become inwardly focused. There are things going on around you but you may not even hear them until they become a little bit more intrusive. That’s a form of Samadhi right there.

Sujantra: That’s a super form of concentration right there.

Richard: Yes, well, Samadhi is really is a state where you enter into whatever you’re meditating on, you see it from the inside. Samadhi means, “put together.” You understand it in its essence.

Sujantra: Wow. It’s so great to speak with someone who can elucidate these subtle spaces so well.

 

Interviews Podcast: Richard Rosen Transcript Part 1

Interviews Podcast: Richard Rosen Transcript Part 3

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Meditation Podcast E23: Open Your Heart & Third Eye

Opening your heart and third eye through visualization and chanting…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 23: Opening your heart and third eye through visualization and chanting.

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Meditation Podcast E22: The Subtle Nerves

Discover and explore the subtle body through meditation techniques…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 22: Discover and explore the subtle body through meditation techniques…

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Meditation Podcast E21: Finding Your Purpose in Life

In this episode Sujantra addresses finding your life purpose and how meditation can aid this pursuit…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 21: In this episode Sujantra addresses finding your life purpose and how meditation can aid this pursuit…

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THE ABCs OF ENLIGHTENMENT Part 7: Gratitude

GRATITUDE   Expressions of gratitude, things like thank-you notes, are considered signs of good breeding. I think I may have written one, maybe two, during my entire life. They also seem to be more of an activity for the leisure class and a girl thing, too. (I’m sure that if I were married my wife […]

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GRATITUDE

 
Expressions of gratitude, things like thank-you notes, are considered signs of good breeding. I think I may have written one, maybe two, during my entire life. They also seem to be more of an activity for the leisure class and a girl thing, too. (I’m sure that if I were married my wife would make me write them. Or would write them and make me sign them.) And in this regard we can imagine a Grand Duchess in some costume drama seated at her secrétaire in her silk and gold embroidered housecoat, penning proper little perfumed notes in her exquisite cursive and handing them off to her lady’s maid while the Grand Duke is off being rugged, chasing around a helpless little fox with a pack of wild dogs and an arsenal of WMD, while a crew of hundreds of dirty little men, red faced and on the verge of collapse, runs along behind trying to keep up. But who, these days, has the time or especially the resources for any of this?
 

A Hilarious Southern Comedian

 
I saw an interview the other day with Larry the Cable Guy, a hilarious Southern comedian whom I must confess I really enjoy—though being a Northerner (and his jokes being about things like fat people and farts) supposedly I should not—during which he was asked how he now likes playing big arenas and making $100,000 per night as opposed to the few hundred dollars a week he used to make working dives. A ridiculous question of course, and at first Larry was like, “A-duh, what do you think?” but then, “I feel really thankful, of course,” and I felt a sense of relief. He was not just a lowlife, I thought, and I could feel less guilty about watching his performances. Though I can’t promise you I could have stopped myself, regardless.

That we consider thankfulness (gratitude) an elevated condition is interesting; that an ungrateful person would be considered boorish, from the Dutch word for peasant, while a grateful one would be thought to be gracious (according to Oxford, “to exhibit high social status”) would seem to suggest a commonly held belief that to experience, and especially express, gratitude is something noble.

There is a popular quote, “There but for the grace of God go I,” attributed to one John Bradford, a Protestant, imprisoned in 1554 by Queen Mary Tudor of England—also known as “Bloody Mary” (a Roman Catholic who, though she would only reign for five years, thank God, still managed to burn close to three hundred “nonbelievers” at the stake). And reportedly uttered through the bars of his jail cell while watching one of his fellow heretics being led off to their own custom-designed rotisserie. Then, just a few months later, in January 1555, he was also barbecued.

Thanksgiving Ingredients

via Pixabay.com


 

Thank God I Wasn’t On That Plane

 
And this is the kind of gratitude we can all relate to: the “thank God I wasn’t on that plane” type. (I felt that way after 9/11 as I used to service the pianos at Windows on the World, the restaurant at the top of the World Trade Center, where all perished that day.) It is also similar, though perhaps to a less graphic degree, to the sentiment that we express each year at Thanksgiving (or are supposed to since that’s what the occasion is about—not, believe it or not, stampedes at shopping malls): “Thank God that, unlike most of the rest of the world, those of us gathered here today are not starving to death.”

Many so-called primitive cultures not only offer gratitude to God before their meals in this same way but also to the spirits of the creatures or even the plants that they are about to consume. I’m sure that if you asked for permission to say a prayer along those lines at your next family Thanksgiving you’d be quite the topic of conversation, especially as everyone traveled back home: “What the hell was that?! ‘The soul of the unwitting turkey.’ Well, there was more than one turkey in the room this year! It was so embarrassing! We can’t let that happen again! No more prayers, ever!”

Gratitude Otter

 

A Higher State of Awareness

 
Gratitude is essentially a higher state of awareness. At its most basic level it takes the form of a Thanksgiving-style recognition of what the world has given us in order that we might live; understands that other living things have sacrificed, suffered, or even died on our behalf. Then beyond this there is a level of thankfulness called unconditional gratitude to God, whether material blessings have come our way or not, or in the extreme, despite the fact that we have suffered or are suffering unbearably.

This work is subtitled, “A mystical primer” (which means an introduction) so we will leave that category alone for now. For it would require an entire other volume to explain in a convincing way how a saint, especially, could endure unremitting torment and yet be overflowing, almost to the point of bursting, with gratitude to God.

“You fool,” others (like Queen Mary, for example) might say, “how can you be grateful to a God who would do this to you?”(Of course, she is the one actually doing this to you!).
 
 
Look for the next topic, Hope, next week! Can’t wait to until then to read more? Order The ABCs ofThe ABCs of Enlightenment cover Enlightenment: A Mystical Primer today.

 

Jeffrey BakerJeffrey Baker was a student for more than forty years of Sri Chinmoy, who named him Kalatit (Kal, time; atit, beyond). Called “our preeminent humorist” by his teacher, he was a frequent contributor to publications and events in his spiritual community and elsewhere. A card-carrying Baby Boomer, he attended the Woodstock Festival, performed in various rock-and-roll ensembles, and has a degree in ecology from The University of Connecticut. He’s been a gardener for the Rockefellers in Pocantico Hills, New York, and “the piano tuner to the stars” working with artists such as Billy Joel, Chick Corea, Herbie Hancock, Richard Goode and Andre Previn. He has composed more than one hundred works in the classical as well as the theatrical genres. (https://www.reverbnation.com/jeffreybaker) His The Music of the Zodiac, has had more than 40,000 downloads. His corpus of philosophical treatises, Eat My Dust, Martin Luther, as well as a collection of epigrams, 1000 Pearls of Wisdom, and a group of essays on contemporary subjects, Blah, Blah, Blah, are available as e-books (Amazon) and in paperback (Createspace).

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Meditation Podcast E20: From Desire To Aspiration

Sujantra teaches about reaching for our highest potential in life and how sometimes it’s as harmonious as just surrendering…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 20: Sujantra teaches about reaching for our highest potential in life and how sometimes it’s as harmonious as just surrendering.

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Meditation Podcast E19: Peace and Practice

Enjoy guitar and flute during this meditation on peace…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 19: Enjoy guitar and flute during this meditation on peace.

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Meditation Podcast Ep 18: The Joy of Surrender

Explore the bliss of releasing into that which upholds us…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 18: Explore the bliss of releasing into that which upholds us.

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Meditation Podcast E17: Removing The Cloud Of Doubt

Open your heart and bring sincerity to your mind…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 17: Removing The Cloud Of Doubt – Open your heart and bring sincerity to your mind.

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Pilgrimage of the Heart Meditation Podcast E16

Be the change you wish to see.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 16: Be the change you wish to see…

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Pilgrimage of the Heart Meditation Podcast E15

Sujantra speaks about irritability, staying awake & reincarnation and how meditation can help. A guest named Salil leads the class through the meditation…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 15: Sujantra speaks about irritability, staying awake & reincarnation and how meditation can help. A guest named Salil leads the class through the meditation.

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Pilgrimage of the Heart Meditation Podcast E14

Meditation can help a person focus on many things and make them a reality…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 14: Meditation can help a person focus on many things and make them a reality. In this episode Sujantra points out that opening the spiritual heart can be one of the most beneficial things to focus on.

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Pilgrimage of the Heart Meditation Podcast E13

In a world that is bustling with energy that can be contrary to our well being, Sujantra…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 13: In a world that is bustling with energy that can be contrary to our well being, Sujantra talks about how to protect and maintain your inner peace.

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Pilgrimage of the Heart Meditation Podcast E12

Explore the cause of loneliness and how to use meditation to transform…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 12: Explore the cause of loneliness and how to use meditation to transform.

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Pilgrimage of the Heart Meditation Podcast E11

Exploring the mantras historically and through meditation techniques, including the exploration of the ancient Greek practice of naval gazing…

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Ep 11: Exploring the mantras historically and through meditation techniques, including the exploration of the ancient Greek practice of naval gazing.

The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

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Pilgrimage of the Heart Meditation Podcast E10

In this episode Sujantra talks about the importance of finding a teacher to help a person on their spiritual path…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 10: In this episode Sujantra talks about the importance of finding a teacher to help a person on their spiritual path. Sujantra explains how his path of finding a teacher was different than the vision he had in mind. Sujantra then leads the class through a meditation with mantras and aums.

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Pilgrimage of the Heart Meditation Podcast E08

In this episode Sujantra speaks about the importance of inspiration in a meditation practice and how it is…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 08: In this episode Sujantra speaks about the importance of inspiration in a meditation practice and how it is important to guard and nurture your inner flower before leading the meditation.

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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…

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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

 

 

 

 

 

 

 

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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…

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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.

http://suzieabelsauthor.com/

Twitter: @IntuitiveSuzie

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

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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…

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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

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Regularity and Yoga – Yogananda

We all want to look, feel and perform at our our best and yoga can help. That’s why we’re here…

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I’m have a friend who has run 2 miles a day for almost 40 years without missing a day.  He has shown up every day to run 2 miles because completing that task is high on his personal priority list.

Many of us are living lives interrupted by constant incoming messages and notifications that can intrude and capture our schedule. We all want to look, feel and perform at our our best and yoga can help. That’s why we’re here.  So how do we become regular in our personal yoga practice at home and work?

PYO.yoga Ad

Whatever we want to achieve from yoga practice – health, wellness, fitness, mindfulness, calmness and more – requires focus, practice and patience.  Spiritual guide Swami Paramahansa Yogananda offers empowering wisdom and inspiration on mindfulness, enthusiasm, a strong will and calmness.

yogananda

 He suggests that that “the habitual inclination of our thoughts determines our talents and abilities, and our personality.” In other words, if we envision a lifestyle where we’re practicing regularly and prioritizing health, we’re likely to see our lives transformed with an expanded horizon of opportunity. If we approach life with an attitude towards failure, prospects for success may be diminished. Here are some inspirations from Yogananda:

Be Mindful

Live each present moment completely, and the future will take care of itself. Fully enjoy the wonder and beauty of each instant. Do everything with full attention, never in a haphazard way.

Be Enthusiastic

Without unquenchable enthusiasm nothing can be gained.

Be Strong

Learn to keep your will strong—a calm will, not a nervous will—and your body will then be full of energy. It is by the power of will that you bring energy into the body and utilize it. The greater the will, the greater the flow of energy.

Be Calm

Be calmly active and actively calm.

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Five Office Yoga Exercises You Have to Try

Are you stuck at a desk all day staring at a computer screen? Making office yoga a part of your work life…

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Are you stuck at a desk all day staring at a computer screen?

Making office yoga a part of your work life can keep you fresh and revitalized through the day. The exercises take a few minutes. They are ideal for addressing job-related strains the neck, shoulder and back muscles, which leads to tension and stiffness. The exercises can be done together or one at a time. They take only a few minutes.

Sign-up for membership

Suggestion: If you are wearing tight, uncomfortable shoes remove them before starting the stretches. You may also wish to first loosen your neck tie or scarf, and remove a tight jacket or sweater.

Here are a five office yoga exercises from The Art of Living you can try for a start.

Neck Roll

  1. Close your eyes.
  2. Let your chin drop down to your chest.
  3. Begin the circular motion of your neck slowly, by moving the right ear to the right shoulder, taking the head backwards and then bringing the left ear to the left shoulder.
  4. Keep your shoulders loose and relax.
  5. Rotate your neck 3-5 times and then switch directions.

 

 

Cow Stretch

  1. Keep your feet on the floor.
  2. Bring both hands on your knees.
  3. While inhaling, stretch your back backwards and look towards the ceiling.
  4. While exhaling, stretch your back forward and drop your head forward.
  5. Repeat this exercise for 3-5 breaths.

 

 

 

Seated Forward Bend

  1. Push your chair away from your desk.
  2. Remaining seated, keep your feet flat on the floor.
  3. Take your arms behind the lower back, keep your back straight and interlace your fingers behind your back.
  4. Bending forward from the waist, bring your interlaced hands over your back.
  5. Rest your chest on your thighs and relax your neck.

 

 

Eagle Arms

  1. Stretch your arms straight in front of your body and parallel to the floor. Palms facing the ceiling.
  2. Cross your right arm over the left (bend your arm slightly at the elbow if needed). Bring both palms together.
  3. Lift both elbows. The shoulders slide down your back.
  4. Repeat this exercise with the left arm over the right.

 

 

 

Seated Spinal Twist

  1. Sit sideways in your chair.
  2. Place your feet flat on the floor.
  3. Holding the back of the chair with both hands, twist your waist to the right towards the back of the chair.
  4. Turn to the other side. Repeat this exercise a few more times.

 

 

 

Temple Rub

  1. Keep your elbows on your desk and place your hands on your temples.
  2. With small circular motions gently rub your temples first clockwise and then anti-clockwise.
  3. Do this for 10 – 15 long deep breaths.

 

 

Thanks to The Art of Living for these inspiring yoga practices. Image courtesy of imagerymajestic at FreeDigitalPhotos.net

 

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How to Bring Yoga into the Workplace

We have lots of demands on our time and allocating time for yoga and mindfulness often falls low on our priority list. Research shows…

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We have lots of demands on our time and allocating time for yoga and mindfulness often falls low on our priority list. Research shows, however, that investing in yoga and mindfulness programs on company grounds helps staff work more productively and reduces the number of sick days.

The author of Mindful Work and New York Times reporter David Gelles see mindfulness on the rise: “I think mindfulness is being accepted in the workplace today because we need it more than ever, it seems. We are so stressed. We are so bombarded with constant information overload. We are so addicted to our technology that the promise of a technique that allows us to come back to the present moment and stop obsessing about whatever it we just read in our Twitter stream or what we’re about to post on our Facebook page has a unique and enduring allure that is totally understandable. I mean, after a totally frenetic workday here at The Times, the opportunity to quiet down is totally lovely.”

If you’re interested in setting up a company supported yoga studio where you work, here are some helpful suggestions.

Sign-up for membership

Be clear about your goals and the company’s interests

Providing wellness options for staff can take many forms. What are the you aiming at and what is the company willing to do?

• A room for yoga and meditation

• A visiting yoga/meditation teacher on hire

• A local yoga studio nearby that will offer classes at your office location

• Subsidize the cost of staff visits to a local yoga studio or meditation center

Share Pilgrimage Yoga Online

The quickest way to start an office yoga practice is to gather together friends during a lunch break and play the online yoga and meditation classes from Pilgrimage Yoga Online.  Interested staff can sign up for a membership at Pilgrimage Yoga Online and practice at home using our 300+ video classes.

Talk to Staff – Measure Interest

Talk with colleagues about starting a yoga or meditation program in the office and measure interest. If you take a survey, write down the results. If colleagues favor starting an in-office program, you can share the results with management as evidence for why you want to bring yoga and meditation practices into the workplace.

Speak to Human Resources

Once you’re clear on your objectives and have the support of staff, speak with the person who leads the human resources department. If you have a staff council representative, bring that person into the discussion. Explore the possibilities.

Employee-Supported Program

Even if your company is slow to support your yoga and meditation program, your fellow employees might want to share the cost of bringing in a yoga/meditation teacher to offer in-office classes a few times a week.

Whichever solution you choose, you and your colleagues can start an office yoga and meditation program today using the video classes and playlists at Pilgrimage Yoga Online.

Do you have questions on starting an office yoga practice? Write to us at Pilgrimage Yoga Online.

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