On letting go

 I listened to this story and it rang a little chord inside so I thought I would share it here on this Mangala blog; a little place for sharing.  This story came from a great master of the way - the Tao, although I am not in the knowledge of his or her name.  I hope it pulls a little chord somewhere within and helps you too - 

"A student told his teacher the trouble he was having with letting go - he was in a situation that he knew wasn't working for him but he could not bear to change that situation - he couldn't let it go and move forward.  He felt like he was stuck, but had uncertainty of what change might bring.  The teacher listened to the student and then proceeded to make some tea.  It was boiling hot as he poured it into a glass and gave it to the student to hold.  The students hands began to burn but he held on to the cup not wanting to disappoint the teacher.  The hot tea was really starting to burn his hands but he held on - the skin on his hands was turning redder and redder as the hot liquid was scolding him, eventually he could not hold on any longer and dropped the glass.  The teacher smiled turned to the student and said - you see it is not so difficult to let go after all is it!  Don't let the situation continue to burn you, you must realize the suffering that something may be causing you and thus if you are suffering then the others around you will be feeling it too.  So drop it like you have dropped that hot glass - eventually it was easy to drop wasn't it and now you have relief in your hands."

Have courage to make new steps, know that the earth is there supporting each step you make.  Like watching the leaves fall from the trees they let the breeze carry them to the ground - go with the way of the breeze have the strength to trust - all you need is inside - you can be free.  Happiness - Ananda - is inside; the teachings of Vedanta tell us that this happiness is not in things or places, or jobs or people, but in a deep understanding of the true self, so start to walk my friend - follow the breeze and be free.  You can start by just sitting and feeling your breath, follow your breath with your mind - don't worry if you become distracted just pull your mind back to your breathing.  Notice when you are breathing in and notice when you are breathing out, find the little natural pause between every inhalation and every exhalation, notice that little pause and find the silence part.  Simplicity like the leaves falling from the trees is not easy in a world that may seem so complicated - but it is so profound in the simplicity of just following the breeze!

You have courage, you have strength, find the silence part of your breathing, take a little holiday from the chitter chatter of your mind and dissolve into the silence part of your breath, have courage and let go.

I wish you the beauty of following the breeze and trusting the earth on which we step.

Love from the heart and AUM Shanti Shanti Shanti

May the oceans be clean, pure and give us space, may the trees be in plenty and give us our breath, may the earth be strong and full of nutrients, may we protect the oceans, trees and earth.

Mangala / Nicky.

Renounce, Surrender, Discipline.

 

Renounce, Surrender, Discipline.

These three words many people see as a red flag although they want liberation, they want to be able to meditate deeply, they want a flexible healthy body, they want happiness, they want to be free of their minds, all these wants!  People want liberation but they want everything else in the world too.  Now imagine you are trekking up a mountain whilst carrying a heavy rucksack full of all these different things like too many clothes and boots and this and that - or imagine carrying all the contents of your phone - all your photograph albums you have ever made, maps of the whole world, dictionaries and a book of all the restaurants in the world etc etc; everything you can access from your phone, then with each step you start to take these things out of your rucksack and give them away, knowing that actually you don't need them at all.  You keep walking although it is difficult, each step with determination and eventually you reach the top of that mountain - you take off your rucksack with its remaining contents and oh my goodness - what a relief - it is simply a huge ahhhhhhhhhhh - big breath of fresh air - at last freedom.

Renounce, Surrender, Discipline -

I hope you understand - it is all in your hands - you have the power to be free.

Om Namah Sivaya 

With love 

Mangala - Nicky

How important postures work in conjunction with conscious breathing and deep relaxation.

 

Extracts taken from YOGA life magazine published by the Sivananda centers, photos by Yoga Mangala at pop up Yoga Mangala - Casablanca, Morocco.

Six days of the week I practice the 12 basic postures or some variation of them for the Yogic exercise part of my yogic life.   I couldn't maintain my overall health both of body and mind without these postures and it is amazing the effect of our mental well being through using our bodies positively and freeing up space within us.  Yoga asana practice (yoga postures) are and always have been intended to be practiced slowly with the correct breathing and deep relaxations before, between and after them.  Practiced in the right manor in a meditative way then the effects are so deep and profound.  An hour and a half or two hour session gives you a session of proper breath, proper exercise, proper relaxation and meditation, all combined to bring a completeness, wholeness and harmony.  Here are some pointers from the Sivananda yoga magazine on what is working and how!  Enjoy - 

1. Gentle stimulation of the circulatory system.    Fitness workout programmes today strongly emphasize a balanced cardiac workout.  Yoga asanas (postures) include this aspect very specifically; inverted postures and abdominal breathing increase the venous return to the heart, thus stimulating a stronger heartbeat.  The massage action of specific pressure on internal organs increases the local blood circulation ensuring a rich supply of oxygen and nutrients to all cells of the body.

2. Yoga for the back.   Kyphosis (exaggerated upper back curve), lordosis (exaggerated lower back curve), and scoliosis (lateral deviation) are three common spinal problems.  The asana sequence systematically improves these three postural habits and other back issues and often relieves the pain associated with them.

3. Balancing muscle length and muscle strength.   Yoga exercises develop both strength and flexibility, yet the body of a proficient practitioner will not show any extreme tendencies such as overdeveloped bicep muscles or permanent hyper flexibility of the hip joints.  This is because the practice of the twelve basic postures develops strength and flexibility in equal measure.

4. Hormonal balance.   The inverted poses increase the blood supply to the brain.  This improves neuronal control of the pituitary gland (hypophysis), whose hormones regulate such important endocrine glands such as the thyroid gland - involved in cell metabolism, and the adrenal glands - involved in emotional balance.  Specific postures work like a massage enhancing all cellular functions in each gland.

5. Internal organs.   From the gastrointestinal tract to the liver and pancreas right through to the bladder - the pressure exerted by various postures detoxifies these tissues and increases the supply of blood to them insuring better functioning. 

6. Autonomic nervous system.  The stretching and relaxing in the first half of the sequence, as well as the contraction and relaxing in the second half, encourages the 'rest and repair' functions of the parasympathetic nervous system.  At the same time it prevents the over-stimulation - the fight or flight reaction of the sympathetic nervous system.

7. Deep relaxation with auto-suggestion.    Impulses transmitted by motor and sensor nerves are regulated or registered in two adjacent areas or the cerebrum.  In the wave of relaxation which begins in the feet and ends in the head, 'visualisation (motor) and feeling of relaxation (sensory) impulses are barely distinguishable.  That is no surprise seeing the proximity of the areas in the brain dedicated to sensory and motor activity.  The periods of relaxation between the postures is essential to harmonize motor and sensory impulses.

8. Nadis (subtle channels).   The classical yoga texts speak of 72000 subtle nerve channels through which prana (vital energy) flows in and around the body.  Pranic blockages at junctions of the nadis can lead to a lack or excess of energy in different parts of the body.  The 12 basic poses exert pressure on these points in a way that balances the prana, much like acupressure.  That is one reason you feel rejuvenated after the class.

9. HathaYoga - the union of Sun and Moon.   Prana (upward moving energy, supported by respiration) is denoted by the Sun - Ha.  Apana (downward moving energy, supported by elimination) is called Moon - Tha.  Hence Hatha - In the asana sequence these two vital energies merge in the solar plexus, creating a unique sensation of well-being.

So you can understand a little more why our asana or posture practice is so delicious and makes us feel a whole lot better and why it is important.  However we mustn't forget this is just a part of our yogic life and the synthesis of yoga of also selfless service - karma yoga, and our devotional practice - bhakti yoga and questions into the self - Jnana Yoga are all equally as important to bring completeness and turn us into 24 hour yogis not just the time we roll our yoga mats out for. 

Have beautiful practice and beautiful days - love and peace to all living entities.

OM OM OM 

Mangala / Nicky

The root of all well-being lies in the mind.

 

"Man searches for happiness and shuns pain.  Even the most refined physical existence cannot guarantee everlasting happiness or a life without pain.  The root of all well-being lies in the mind.  Once the root is cared for, each leaf of the tree will grow.

The Raja Yoga Sutras of Patanjali Maharishi is a complete manual for the exploration and control of one's own thoughts.  It is a classical scripture of yoga and a holistic guideline for the physical, mental and spiritual aspects of meditation.

Self-reliance or self-discipline is the fundamental requisite on the spiritual path.  Without self-discipline even those with high intellect cannot benefit from the teachings of yoga.

The Yoga Sutras are a precious resource for any yoga practitioner especially for the study of the spiritual psychology of yoga, the oldest psychology of mankind.

Sri Swami Vishnudevananda taught Raja Yoga in five basic principles for people of all ages, religions and walks of life :

Proper exercise (Asana)

Proper breathing (Pranayama)

Proper relaxation (Savasana)

Proper diet (Vegetarian)

Positive thinking and meditation (Vedanta and Dhyana)

Once these principles are applied in daily life, the universal teachings of Patanjali Maharishi's Yoga Sutras will gradually reveal themselves through personal experience."

Swami Sivadasananda. 

Yoga is a way of life, something that I have been open to and have been blessed to have been exposed to and taught by great authentic teachers.  The Yoga sutras as mentioned above give us the means to find a joining with the inner self and the Supreme Soul and only when this joining happens we can find rest and a supreme satisfaction which is very hard to be able to describe.  The Sutras highlight practice and can enhance our understandings through an intuitive knowledge.  Swami Durgananda  tells us that we need not be an academic to be able to understand but the sutras will reveal themselves in understanding that grows in our practice.  I think I can testify to this as not being an academic myself; being a creative who finds studying texts difficult I seem to have reached points of knowledge or understanding through a very dedicated and disciplined practice of the five points mentioned above.  However there are those who love to spend much time in study as opposed to time in action, so we should find a good commentary on the Sutra's as without perfect knowledge of Sanskrit understanding would be very very difficult.  Also there are now words in Sanskrit where no words in our modern languages can be found so explanation from a Master is absolutely needed.

I recommend - Yoga Sutras of Patanjali - text and commentary by Swami Durgananda published by Sivananda Yoga Retreat house - Tryol - Austria.  You can find this book in all the world wide Sivananda centers also.

Let us look at Chapter 1 Verse 1 of the sutras and the explanation from the book -

Chapter 1 is titled The Road to Samadhi (the supreme state)

Verse 1 

Atha Yoganusasanam  = Now yoga is explained or Now Yoga

"Patanjali is thorough from the outset, explaining the very word 'Yoga.'  Yoga means union of the Jiva and Atman.  The Jiva is the individual soul with its components of three bodies.  The Atman is the universal or Supreme Soul.  We need to know the workings of the individual soul and eventually transcend it.  The word 'transcend' can be misleading because it wrongly suggests that we are ignoring something.  This is not so.  It is through understanding that the Jiva is only an instrument that the idea of being an individual soul vanishes.  Avidya (ignorance) is dispelled by Vidya (knowledge.)  Vidya allows you to understand that you are neither the body nor the mind.  This knowledge comes not as a sudden realization, but as a slow awakening through Sadhana (spiritual practice.)  Sadhana leads to knowledge, and this knowledge gives us the understanding that we are not the body or the mind."

I also think that this 'Now Yoga' verse is outlining the fact that you are now ready for yoga - you are ready to deepen your experience of life and find other dimensions, you are ready to let go of mere material pleasures as a point of your happiness and start the yogic journey to inner happiness, that when you find it, although it is always coming and going like clouds - but you find the knowledge that it is there, you feel it - this nobody can take away from you!  You are ready to expand and to elevate yourself and believe me you will never look back!  I simply cannot imagine my life without Yoga or more to the point my life is YOGA!  I would feel so unwell, limited and even trapped without it.  

So Atha Yoganusasanam - Now Yoga - be ready to dive into a beautiful profound and deeply meaningful way of life - that which will expand out into our world and create more harmony and balance.  So so needed in these times if not more than any before. 

Have a beautiful journey everyone

Wishing you all the very best of wishes as always and AUM shanti shanti shanti

Mangala / Nicky

Yoga Mangala is based in Casablanca - Morocco and offers private classes for individuals and small groups in her home.  Also corporate classes to introduce ideas of yoga for well being.  Yoga for kids and pre-natal.  Retreats out in the countryside and on-line classes for experienced yogis.  Om Namah Sivaya.

Yoga Nidra - the blissful relaxation

 

"Most people sleep without resolving their tensions,

This is termed Nidra.

Nidra means sleep, no matter what or why,

But Yoga Nidra means sleep after throwing off the burdens, 

It is of a blissful, higher quality altogether.

When awareness is separate and distinct from the vrittis -(thought waves)

When waking, dream and deep sleep pass like clouds,

yet awareness of atma (inner self) remains

This is the experience of total relaxation.

Relaxation does not mean sleep.

Relaxation means to be blissfully happy,

It has no end.

I call bliss absolute relaxation;

Sleep is a different matter.

Sleep gives only mind and sense relaxation.

Bliss relaxes the atma, inner self;

That is why,

Yoga Nidra is the doorway to Samadhi (the blissful state of being)"

Swami Satyananda Saraswati

Life has changed so much over the last 100 years or so, no system is the same as in ancient times including the system of ourself.  It seems our minds and bodies have seemingly lost the point of balance and harmony on every level and we seem so engrossed in all the wrong things.  Diseases have sprung up with new dimensions and we are now dealing with stress-related disorders like never before.  The effects of social media and material life are really revealing themselves and our inability to be able to deal with a highly competitive pace of life in all areas.  The problems of such diseases as diabetes, hypertension, migraine, asthma, ulcers, digestive disorders, cancers to name but a few arise from tension in the body, mind and our way of thinking and feeling.  The main problem is in our minds, when there is disharmony in our minds then how can there be harmony in our bodies?  Tensions arise in thinking, eating, socializing, working even sleeping - if the mind is tense the stomach will be tense and so forth.  In Yoga Nidra we have an opportunity to release the tensions on all levels - muscular and physical, emotional and mental and tensions from the soul.  It gives us the means to rest efficiently and find our inner medicine repairing ourselves on all levels.  It takes us away from certain agonies of life and brings us back to a natural state of contentment and peace.

Do you habitually bite your nails, pick at your skin, scratch or stroke a part of the body, pace about or tap your feet?  Do you talk compulsively or display irritability - we do these things because we lack awareness of our own inner tension.  Even in sleep thoughts and worries revolve in our mind and can cause unhelpful or bad dreams and a tense body, sometimes do you wake up more tired than when you went to bed?  These tensions must be released for the health of our whole and complete self and thus in turn for those who surround us.  Looking after a sick loved one puts a lot of stress and tension on the other - the more healthy we are then the more healthy those who surround us are, so we need this complete relaxation not only for ourselves but for our loved ones too.

Yoga Nidra gives us a beautiful gift - it is the scientific way of removing tension and thus the actual state of relaxation can dawn.

You need to experience it for yourself -

Please listen here and release your inner and outer tensions and simply feel much better!!  It is a very accessible practice for all - simply lie down on a mat or even on your bed and keep aware of the instruction - I myself practice a little Yoga Nidra before I go to sleep each night - so please enjoy and make it a part of your weekly life -  This moment is a happy moment!

https://soundcloud.com/nicola-zammit/yoga-nidra-for-deep-rest-and-earth-connection

Sending you all beautiful relaxation and love from the heart

Om Shanti Shanti Shanti

Mangala - Nicky

Best Friends: Worst Enemy - different states of mind.

 

"The mind is its own worst enemy as well as its own best friend.  According to yogic thought, the mind has five different types of behavior.  In the Kshipta state, it is fragmented, distracted and scattered on various objects.  It is restless and jumps from one thing to another.  In the mudha state it is dull and forgetful.  Vikshipta is the gathering mind, it is occasionally steady and at other times distracted.  This is its condition during practice as it struggles to become focussed.  In the ekagrata or one-pointed state there is only one idea present.  In the niruddha state full control is achieved.

The greatest impediment to concentration is restlessness and tossing of the mind.  When a beginner sits for practice, the thoughts, unaccustomed to this new game and freed from their usual grooves, leap about in an uncontrolled way.  To remove tossing and other obstacles to one-pointedness, adamantly fix the mind on one object alone.  When it runs away, as it naturally will, pull it back again.  It will want to create hundreds of alternate thought forms, but if not disciplined no progress can be made."

Swami Vishnudevananda from Meditation and Mantras.

We all know that the mind can be terribly busy and when it is not busy it seems to want to create unhelpful thoughts to keep it busy.  This can lead us to more anxiety, worries and obsessive thinking.  As Swami Ji states; it will want to leap about in an uncontrolled way - this can leave us feeling lost or frustrated.  For sure accepting that we have busy troublesome minds is the first step - and then finding some empathy with the mind that it is busy and refraining from becoming cross or angry with over expectations.  It is like we need to make friends with this wonderful instrument that we call the mind, and then it can become so strong and useful to us.  Discipline of practice is certainly the key - finding a regular time and place for your practice and not missing even one session is essential.  Not making excuses to get you out of practice is a big step forward or refraining from the 'I will do it later" syndrome or " I haven't got time" syndrome.

Make a commitment for yourself to practice - once a week, twice a week or even once a day - whatever is manageable then make that commitment.  After some time I promise - you will never look back.

During practice either be it asana (yogic postures) or pranayama (breathing) or meditation fix the mind on something - the breath is a wonderful place to start, and know that the mind will jump about - and feel fine with yourself that it will jump about.  No-body empties their mind - this would put you in a comma!  Just breath and follow your breath and when you notice your mind has jumped somewhere else, then recognise that and simply come back to your point of concentration.  This in actual fact when you notice you are distracted and bring the mind back is a very pure moment and something to feel good about - you noticed you were distracted and then you came back to focus.  That moment is very powerful and true, so be pleased with it - actually the distractions are tools and blessings for you to be able to strengthen the mind and become more focused and peaceful over time.  This does not happen over night - but joining classes will give you encouragement from other practitioners and teachers and the inspiration to keep going until you reach the point of "I can't wait to get on the mat, or cushion or whatever!!" 

So please put the effort in, be guided by inspirational people that have walked the path and are walking the path themselves and give yourself a hug and a great big smile for your practice and putting the effort in.  Whatever happens during the session you would have done a wonderful thing for yourself and for the peaceful energy of the world - which we all need, as does the earth. waters, sky's, sun and moon.

So go ahead and do it - no more I am too busy - My head is too busy - of course it is - and that is why we should practice, without pressuring ourselves to be anything or this or that but honoring and loving yourself.

At least do that - love yourself - wherever your head is!!

Have beautiful days and nights and suns and moons

Sending love from the heart

Mangala - Nicky

Image above made in Yoga Mangala home studio - Bhujangasan - Cobra pose

The Synthesis of Yoga - a brief outline of the four main paths.

 

Yoga today is widely practiced throughout the world,  however there is still a lot of misunderstanding of what yoga is and how it should be practiced.  People turn to yoga for many different reasons, maybe for a particular health reason or simply to gain a stronger more flexible body.  I believe that somehow there is a deeper yearning for something 'more' something deeper in life than just material wealth.  Many people are searching but are not sure where to look.  There is a dissatisfaction with the external world and a yearning for a more meaningful existence is growing globally.  

Yoga has the ability and gives us the tools to find that deeper meaning and live more in harmony, balance and with contentment, even a return to childlike wonder and sense of joy even at the touch of a breeze or looking at a shell on the beach.  

The rising sun delights us at the opportunity of a new day - a new moment and the moons light illuminates a soft touch onto our beings. 

'You can have calmness of mind at all times by the practice of yoga.  You can have restful sleep.  You can have increased energy, vigour, vitality, longevity and a high standard of health.  You can turn out efficient work within a short space of time.  You can have success in every walk of life.' Sri Swami Sivananda

From my own experience yoga has brought a huge bounce to my life a great sense of wonder and energy, has seen me through extremely difficult and turbulent times, may I even say trauma, and again has brought the bounce and joy back into life.   It is an amazing gift that is there for all of humanity if you wish it, but you do have to practice it - it works slowly over time - you need to put effort in and find your discipline and dedication, at the beginning you need a wonderful dedicated and experienced teacher that will guide you correctly, then my friend you will be able to feel the fruits and flowers of your effort with no limit or boundry - the universe will be yours.  And once you have your practice - with only a mat needed - no-body can ever take it away from you, you will be as strong as the majestic mountains.

So many people know of asana practice - the yogic postures and exercise but Swami Sivananda told us we must practice from all four paths to reach our goal of balance and harmony.  And through my own experience, I completely agree, the benefits are so diluted when we are only exposed or practice from one or even two - so here is a very brief outline of the four paths necessary to reach our goals. Extracts taken from 'YOGA your home practice companion' by Sivananda Yoga Vedanta Centre.

What is Yoga?

Traditionally there are four paths.  Although each of them is a complete discipline in itself, it is best not to follow one path only.  Combining the four paths helps the emotional, intellectual and physical aspects of your life to develop harmony.

The four paths of Yoga.

Of the four paths, especially in the West only one is generally well-known and widely practiced - the physical and mind focusing path of Hatha and Raja Yoga, which includes postures and breathing exercises.

Hatha and Raja Yoga

This is the yoga path of body and mind control.  It is best known for its practical aspects, particularly its asana (postures) and pranayama (breathing exercises.)  This path teaches ways of controlling the body and mind, including silent meditation, and its practices gradually transform the energy of the body and mind into spiritual energy.  This path suits people who are looking for inner and outer transformation.

Karma Yoga

This is the yogic path of action and you practice it when you act selflessly, without thinking about success or reward from that action.  The path is valued for purifying the heart and reducing the influence of the ego on your words, actions and interactions with others.  Practicing Karma yoga is the best way to prepare yourself for silent meditation.  It suits people with an active outgoing temperament.

Bhakti Yoga

This is the yogic path of devotion.  It involves prayer, worship and ritual such as festivals or holy days, including chanting and singing devotional songs.  Those who practice it eventually come to experience God as the embodiment of love.  This yoga path has great appeal for people who are emotional by nature.

Jnana Yoga

This is the yogic path of wisdom or knowledge, and it involves studying the philosophy of vedanta.  It teaches ways to examine the self and analyse human nature.  The goal of this form of yoga is to recognise the Supreme self in yourself and in all beings.  This path is best suited to intellectual people, and is considered by many to be the most challenging path.  Swami Ji recommended that one be firmly grounded in the other three paths, then one can start with Jnana Yoga.

So I wish you all beautiful exploration of all four paths and in every success in your journeys - why be stuck when you can be spinning like a child for no reason at all - just in pure delight.

AUM shanti shanti shanti 

always from the heart

Mangala - Nicky

'One' Words from Sri Swami Sivananda

 

Extracts from Bhakti Yoga by Swami Sivananda

'Brahman is one. Truth or God is one. Scriptures are one. Vedas are one. Virtue and devotion, concentration, meditation and samadhi are one.  Realisation, true religion, the religion of love and the religion of self-realisation are all one.  Energy is one. Sun and Moon are one. Space is one. Thought image is one, though languages are different.  Mercy and sincerity are one.  There is no such thing as American sincerity and Japanese honesty.  Body is one.  It is made up of the five elements in England, China or Africa.  Blood is one.  The blood of a Chinese person, African, English or American is all the same.  It contains the same blood-plasma, haemoglobin, red corpuscles and leococytes. 

The feeling is the same in all.  If you call anyone a fool or a vagabond he gets upset or angry.  Everyone gets hungry, thirsty, has defication, exhilaration, depression, happy and wonderful moods.  The heart, liver, spleen, bowels, the organs of action and sensation, the intellectual faculty that comprehends is the same in all.  The goal to be reached by all - realisation of the self is the same.  

Take the kernal, core or essence and ruthlessly throw away the skin or shell.  Are they not fools who leave the grain and waste their time in quarreling about the chaff?  I pity them.  They are hopeless specimens of humanity.

Life is short and time is fleeting.  Time is precious.  Remember the goal and the purpose for which you have taken this physical body.  Struggle hard towards the fulfiilment of the end you have come here to accomplish.  Let all march courageously toward the goal, be it by train, tonga, bike, car or plane.  Let all strive after the truth, which is fundamentally the same in all sects, cults or schools. 

If the essence of all religions is one and the same, to what avail is this wrangling and quarreling amongst sects or people?  Let us therefore strive in right earnest after the achievement of that great end of human life, the true essence of all religions - devotion to Gods divine love or Bhakti - which alone can free us from the wheel of births and deaths, give us higher knowledge, infinite bliss, supreme peace, essential satisfaction and immortality!'

Sri Swami Sivananda

If anyone is interested in the complete book Bhakti Yoga in PDF format please contact me on nickymangala@gmail.com with your email address and I will happily forward it to you.

For now have beautiful days taking care of yourself and those that surround you and find your oneness.

AUM 

Nicky / Mangala 

Kurmasana - Tortoise Pose

 

Benefits of the Tortoise pose - Kurmasana

Improves respiratory system encouraging very deep breathing and allows our attention to draw away from the external and go inward. Creates a lovely stretch in the back of the legs, back, shoulders and chest creating space within the body. Improves digestion as there is compression into the abdominal region. I love this pose as I feel a deep sense of quiet as I withdraw - something we all need! Enjoy this wonderful tortoise posture and withdraw from the outside. Sending shanti to all.

"IF"

 'IF'

By Rudyard Kipling

If you can keep your head when all about you are loosing theirs 

and blaming it on you

If you can trust yourself when all men doubt you

But make allowances for their doubting too

If you can wait and not be tired by waiting

Or being lied about, don't deal in lies

Or being hated, don't give way to hate

and yet don't look too good nor talk to wise

If you can dream and not make dreams your master

If you can think and not make thoughts your aim

If you can meet with triumph and disaster 

and treat those two imposters just the same

If you can hear the truth you have spoken

twisted by knaves to make a trap for fools

or watch the things you gave your life for broken

and stoop and build them up with worn out tools

If you can make one heap of all your winnings

and risk it on one turn of pitch and toss

and loose, and start again at the beginning and never breathe a word of your loss

If you can force your heart and nerve and sinew

to serve your turn long after you are done

and so hold on when there is nothing in you except the will which says hold on

If you can talk with crowds and keep your virtue

or walk with kings nor loose the common touch

If neither foes nor loving friends can hurt you

If all men count with you but none too much

If you can fill the unforgiving minute with 40 seconds worth or distance run

Yours is the earth and everything thats in it

and which is more you will be a man my son.

Wishing you all Love, courage, health, peace, wholeness and auspiciousness from the heart

Mangala - Nicky

Classes at home in private studio - one on one or via Zoom, please feel free to contact me by email

nickymangala@gmail.com 

The Shanti Mantras - creating a vibration of peace.

 I spoke a little about the joy of chanting in the previous article and wanted to share with you the very profound and important Shanti Mantras found from the Upanishads - the summery's of the ancient Vedas or Hindu scriptures that are so relevant to us all no matter from which culture you are from.  Great wisdom and knowledge of how to direct ourselves through life can be found in these wonderful threads of wisdom that can allow us to be guided to sow together a wonderful life.

The Shanti Mantras help to create a vibration of peace, have been chanted over centuries and centuries and are especially important in our present pandemic climate, where we are all in adversity in some shape or form and now is the time if ever there was one to evoke peace with all physical beings, with the earth, the seas, the plants and animals, with our teachers, with different parts of our body and with the Divine souls or Devas.  

"Everybody wants to have a happy life, however real happiness is not about having money or power, it is about achieving inner peace, if you have peace of mind you will be happy by day and by night.  Happiness is related to our emotions and we all have the potential to experience positive as well as negative emotions.  Which ones we cultivate depends on how we use our intelligence."  His Holiness the Dalai Lama.

So by chanting we are constantly working to purify ourselves, cultivate wisdom and purify our minds which is so important in todays toxic societies.  We can focus the mind and invoke the Guru - the one who brings light, put aside the I, I, I, me, me, me and start to connect to this very special energy that these mantras bring - become a part of it and not feel apart from it.  Chant with Bhava - feeling with sincerity and journey to your inner peace - real peace is happiness: pleasures of the material world do not form happiness - dive inwards and know that everything on the outside is not as it appears and as long as we are caught in the illusion of the world we will find obstacles of some shape or form.  So the Shanti Mantras help us to find the reality of the true self and create positive vibrations for the whole universal energy.

The Sanskrit is difficult - but don't worry just try and have good intention and over time you will find it becomes easier and you can relax and take refuge within the words.  I have shared the link of a youtube clip so you can chant along with it to help you.    Enjoy every sound you make knowing it is making a difference.

Om Sam No Mitrah Sam Varunaha

Sam No Bhavatvaryama

Sam No Indro Brhaspatih

Sam No Visnururukramah

Namo Brahmane Namste Vayo

Tvameva Pratyaksam Bramasi

Tvameva Pratyaksam Brhma Vadisyami

Rtam Vadisyami Satyam Vadisyami

Tanmam Avatu Tadvakaram Avatu

Avatu Mam Avatu Vaktaram OM shanti shanti shanti

Om may the sun be good to us, may the waters be good to us, may the king of Gods and preceptors of Gods be good to us. Prostrations to the supreme. Prostrations to thee - you are indeed the visible Brahman (supreme absolute) I shall call thee just, I shall call thee true, that you may protect me and my teacher. Om peace peace peace.

Om Sahana Vavatu Saha Nau Bhunaktu

Saha Viryam Karavavahai

Tejasvi Navadhitamastu Ma Vidvisavahai OM shanti shanti shanti

Om may that protect us both teacher and student, may that cause both to enjoy the bliss of liberation, may we work with enthusiasm and determination to find the truth, may our learning be brilliant and may we not have any misunderstandings between us.

Om Apyayantu Mamangani

Vakpranascaksuh Srotramatho

Balamindriyani ca Sarvani

Sarvam Brahmaupanisadam

Maham Brahma Nirakuryam

Mama Brahma Nirakarot

Anirakaranamastu Anirakaranam Me Astu

Tadatmani Nirate Ya Upanisatsu Dharmah

Te Mayi Santu Te Mayi Santu OM shanti shanti shanti

Om may my limbs, speech, eyes, strength and life force grow vigorours.  All these are Brahman (supreme absolute) May I never deny Brahman may Brahman never deny me - may there be no rejection. Let all virtues abide in me - delight in the self.

Om Bhadram Karnebhih Srnuyama Devah

Bhadram Pasyema Aksabhir-yajatrah

Sthirairangai Stustuvagm Sastanubhih

Vyasema Devahitam Yadayuh

Svasti Na Indro Vrddhasravah

Svasti Nah Pusa Visvavedah

Svasti Nastarksyo Aristanemih

Svasti No Brhaspatir Dadhatu OM shanti shanti shanti 

Om may we with our ears hear what is auspicious, may we hold with our eyes what is auspicious, may we enjoy the life allotted to us by the Gods - may we offer our praise with our strong body. May we have inner prosperity - may we receive what is good for us - may we all receive what is auspicious.

Wishing Peace Peace and Perfect Peace to all living entities 

https://www.youtube.com/watch?v=ENfQpDbmdmY&list=WL&index=14&t=3s

Mangala - Nicky

Transforming emotion to Devotion.

 

The chanting of Mantras and bhajans or devotional songs and verses is an important part of the yogis daily practice.  Now we all love to roll out our mats for our asana practice, for our pranayama and meditation - but chanting is something I have always practiced during my years of Yoginess - but haven't quite connected to so deeply until recently.  It really is a way to transform our emotions into a deep feeling of joy and love - turning away from our negative thoughts and channeling the mind in a positive way - it really is very up-lifting.  Even if you don't fully understand all the Sanskrit or indeed any of it - the true meaning of what we are chanting is in our hearts and it is a sure way to connect to that deep place within and keep purifying ourselves.  It is only the one with a purified mind that can hear the voice of the soul. Through the chanting the heart starts to soften and open and you can indeed reach the real meaning within you.  And this meaning is love.

Divine and unconditional unified love.

We are all looking for love - each and everyone of us is looking for happiness and love - if only we could stop looking in all the wrong places - love for the external things or people is only an unconscious effort and urge to merge with all things into oneness.  Our minds though are constantly tossing entertaining this and that or obsessing about this or that - complaining about this or that - this person isn't how I want them to be, this job isn't what I want it to be, this place isn't what I expected it to be etc etc and the list goes on.  In acceptance of everything for what it is we can become untouched by it, if we can accept then we are transforming ourselves, chanting is a way to channel the mind, focus and reveal the joy and love that we essentially are.  All beings have this capacity to find this love; the love that we all are - if you have a desire to transform your situation - job, partner etc etc you are going to create more problems - but if we can transform ourselves then the obstacles or problems become an opportunity.  Chanting is a tool box of delights to start the transformation.  It is a way to journey within connect to the whole - the universal love that is within us and around us.  It is a powerful practice - maybe even more so than other practices as it is accessible to everyone - it is a way to let go of grasping and let the Sanskrit carry you - like putting yourself on a Divine river and flowing with the water.  I don't think I can put into words the feelings I have experienced  from chanting.  I can only tell you that it is amazing and you don't need or want for anything else.  Years ago in the 1980's and 1990's I was hooked to chemicals to bring these similar feelings - the beats of heavy dancing - it was, in a way a place to unite but I have never experienced such unity as I have through my yogic practices - and recently chanting has enabled me to dissolve completely - this feeling then you can come back to time and time again - or indeed it never leaves - the only true refuge is in the nature of our true self.  Chanting in Sanskrit can and with dedicated practice over time - take you.

Join the journey to the depths of a beautiful beautiful soul that you are - chant with me here on soundcloud the link is below -

https://soundcloud.com/nicola-zammit/devi-devi-devi-jagan-mohini

Sanskrit -       Devi Devi Devi Jagan Mohini 

                       Chandika Devi Chanda Munda Harini

                       Chamundeshwari Ambike Devi.    (chanting to the Divine Mother full of protection and unconditional love.)

Have beautiful days and be inspired in your practice - be safe - be happy - be free

Love to all shanti shanti shanti

Mangala / Nicky                    

A little bird and a fruit.

 

A little story from Sri Swami Sivananda 

sometimes a little story is just what we need!

Parable Of The Bird And The Cotton-Fruit A bird has its nest on the branch of a cotton-tree. Near the nest there was an unripe fruit. Every day it would look at it and think: “Let it ripen; then I will eat it. It waited and waited. Suddenly one day, even as it was eagerly looking, the fruit burst and its content flew away! The bird was sorely disappointed. A young man thinks that when he grew old he would practise Sadhana. Days roll by. Suddenly one fine morning life departs from the body. He had spent his life in vain. Therefore, take time by the forelock; do it now

Sadhana - spiritual practice. 

Take time now to practice and then surly the fruits of your efforts will start to pay reward, a little at a time, day by day - take time to connect to a higher awareness. Communicate with the source through yogic postures, breathing, withdrawal concentration and meditation.  We all have time, it is just organising yourself.  Get up out of bed a little earlier and roll out your mat.  You will feel held and inspired and connected to all after time you will settle and feel greatly contented.  What could be more important than that? 

I couldn't be without Sadhana - without my practice - it brings me so so much, to balance our energies, emotions and keep the body strong and healthy, what a very precious gift.  It has given me sight, expression and release, guided me through extremely challenging times and deep insecurities.  Has enabled me to find my inner medicine and healing,  my wish is for you to find it too.  Please visit my facebook page for sessions that you can follow - YOGA mangala 

Have a beautiful practice

In deep gratitude of my glorious Gurus.  

Om Namah Sivaya OM OM OM 

Mangala - Nicky

Nurture yourself with meditation as you nurture yourself with your food.

Meditation is the Royal road to freedom, a short practice each day will really nurture you and help to bring balance, clarity and peace back after maybe a busy or stressful day or just dealing with the trials and tribulations of life.   The benefits of meditation are unlimited and are so profound, however you have to practice - 10 minutes each day is not too much to ask for is it?  You have to take care of the mind as well as everything else, it is like a work out for the mental activity, think how your body feels after a fabulous asana session - now take your mind to that same place with this simple and accessible meditation for everyone.  Enjoy your practice and the journey on which it will take you.

Click on the link below.

Om shanti shanti shanti 

Mangala / Nicky

https://soundcloud.com/nicola-zammit/10-min-meditation-on-the-breath-and-om

Herbal tea to Boost your Immunity.

Om Namah Sivaya - Hello Everybody!

It seems like a long time since my last blog posting but here we are now and with a really great and important herbal tea recipe to keep the immune system strong and give you a boost.  I was really honored to be able to attend an ayruvedic lecture this morning with the lovely Dr Shanti Kamlesh and here is his recommendation for this tasty as well as beneficial tea that is easy to make with easily sourced ingredients no matter where you are.  This is not in any way a cure for Covid 19 but it is a strong way to keep healthy and maintain your health alongside your yoga practice of asana (yogic postures and exercise,) meditations and breathing techniques and appropriate diet and lifestyle including enough rest.  So share the recipe with your loved ones and enjoy a lovely cup of tea! I will allow you a biscuit seeing as you have all been so good!!  And it is interesting to see that in countries that use these herbs daily in their cooking such as in India, the actual infection rate especially compared to the population is low, hmmmm the power of herbs from the earth. 

10 grams fresh Basil leaves

10 grams ginger powder

5 grams black pepper

5 grams cinnamon 

5 grams cloves

Boil in half a litre of water for 10-15 minutes then filter, you can add some jaggery or pure honey for taste and enjoy!  

Take morning, lunch time and evening.

Wishing you all peace, time to reflect, time to be with your wonderful self and find that the whole universe is within you. 

Take care of yourself and love yourself please

AUM shanti shanti shanti 

Mangala / Nicky

Dr Shanti Kumar Kamlesh

www.kamleshayurveda.com

Yoga Mangala goes facebook live - with mixed feelings!

Traditionally we learn yoga and the yogic way of life - Dharma by living, working and studying with the teacher: this is called the Gurukula system.  Guru meaning teacher and Kula is home.  In ancient times students would usually remain at the ashram for 12 years, taught philosophy, the main paths of yoga  as well as the practical elements of pranayama, asana, meditation and karma yoga.  Today Yoga and yoga classes seem to be available in every shape and form and have been stretched further and further to suit fashions, glamour and fads.  Yoga Mangala holds high importance of keeping the teachings as a living tradition and always taught from personal experience.  In today's current climate where we are staying home due to covid -19 outbreak I have been asked to go online.  This is something I have never approached before or had any inclination to - in fact I have to say it is something that actually I have not agreed with at all.  It has always been of upmost importance to me that when you come to my sessions that you feel that you are being looked after, cared for, given what is needed and energy transferred through me to you.  How is that possible through a screen where I can't even see you and know if you need a little help? However considering our current situation and of a way of offering support I agreed to make facebook live sessions, to keep people in practice, elevate spirits and give a set of tools to help address the difficulties that we may be going through.  In fact now after making 16 of these sessions, I am almost feeling that somehow and even though the sessions are short mini practices that some sort of Gurukulu system is taking place.  I am not sure at this stage where this is going to go and what it means for me as a teacher, but one very wonderful thing is that I have been able to re-connect with many practitioners that I have taught from all over the world, that normally wouldn't be attending my sessions here in Casablanca where I am based for now.  I am still in the very mixed feeling stages of this process and there is certainly not an enjoyment of instructing an image of myself in a little box, however I have received some wonderful messages from people that are finding these sessions helpful or are even helping them to get back into practice.  So lets see what happens, for now you can view these 'little Mangala' practices that include asana (yogic postures) pranayama (breathing techniques) meditations and a little chanting on the YOGA mangala facebook page or on my personal page - Nicky Zammit.  Please do also feel free to connect with me there and to leave a comment under the clips to say hi and let me know how you are doing.   

For now breathe, observe how you are feeling and know that everything is going to be alright.

Sending my thoughts and wishes to everyone, to your time and finding inspiration within yourself.

AUM shanti shanti shanti

Love and in gratitude of our great Guru's 

Mangala / Nicky

https://www.facebook.com/nooster108/?ref=bookmarks

https://www.facebook.com/nicky.zammit.3

A great opportunity for positive thinking

Our energy is very much connected to our thoughts, mental activity and emotions, at this time when we are staying home, it is a great opportunity to tune our attention inwards, to put ourselves on pause, stop ourselves in our tracks, give ourselves time to breathe, reflect, make wise changes and heal.  It is a time when less positive thoughts can arise as there is a sense of uncertainty or unease as we think of the welfare of our loved ones, our employment and future but it is important for our health both mental and physical to observe how we are feeling and start to turn around our worries to positive intentions and vibrations.  Positivity is going to boost the immunity, mental health and whole system and a wonderful way to do that is to take some moments each day to share, write down or even make a little craft project of what we have gratitude for.  Positive thinking can help make you feel stronger and more vitalized - cultivate joy, contentment, appreciation and gratitude.  Share 5 points of gratitude each day such as "I am grateful for the fresh air I can breathe."  "I am grateful for the songs of the birds."  "I am grateful for the good and healthy food I have today."  Or my husband would say "I am grateful for Crystal Palace football team!" I would say "I am grateful for this moment to be able to stop and reflect."  Why not take an empty clear bottle or jar and each day add something you are grateful for by felt marker or pens or stick on paper, then if you keep water in that bottle and drink from it those words of compassion and love will filter into the water and filter into you - a wonderful boost, honoring the water as you drink as it becomes part of you.  Keep your mind elevated and strong - this supports your immune system, what we think so we become so it is important that we are aware of our thoughts and work towards turning any negativity around.  

Make a little project and see where it takes you, plant love, water love and watch love grow.

Now is the time to make a change and for those of us that have time on our hands as we self- quarantine by turning our time into positive actions it is also a way that we can honor those working so hard for all of us - such as those in the hospitals and those keeping our food supply coming in.

Be positive, be love, be compassion because essentially that is what you are and now is a great opportunity for us all to remember.

Love to all from the heart

Mangala / Nicky.  

Increase strength, health and confidence

Performing mudras (yogic gestures or even attitudes) are energizing and powerful means to arouse energy or shakti and to unite the individual vital life with the universal or cosmic energy or Divine consciousness.  They can be known as a way to uplift and create a certain psychic, emotional, devotional and aesthetic attitude and really enhances how we connect to a higher force of energy. Performing mudras can develop our concentration, deepen our awareness and change our perception, they can be simple hand gestures or involve the whole body - here Prana Mudra or otherwise known as Shanti Mudra is explained.  It provides a direct link between the body, mind and energy increases our strength, overall health and sense of confidence and connection with the universe.  It is a beautiful mudra when performed after your asana practice and pranayama it really invokes the subtle flow of energy throughout the system and brings an inner sense of peace and equanimity as it brings an attitude of offering and receiving energy to and from the divine source of life.

1. Sit in any comfortable meditation posture with the right hand resting on top of the left - palms facing upward. 

2. Close the eyes and become settled, bring your awareness to your easy breathing and relax the body in your stable position.  Inhale deeply and fully then exhale completely.  Contract the abdominal muscles inward to really push out all the exhalation and retain the breath here, creating udyhana bandha.  Contract the pelvic floor muscles creating moola bandha hold for as long as is comfortable without strain.

3.Release the two bandhas and begin a deep inhalation - breathing into the abdomen, at the same time release the hands the palms facing the body and bring them in front of the navel.  Feel a sense of lifting the energy upward within the body.

4. Continue the inhalation expanding the chest and raising the hands until they are in front of the sternum at the centre of the chest, keeping the sense of the energy being lifted.

5. Continue the inhalation slightly raising the clavicles and raise the hands to the front of the throat - still raising the energy.

6. Retain the breath now and spread the arms out to the sides the palms facing upward the arms are not straight.  Bring the concentration to the crown of the head and visualize and aura of light emanating from the head.  Hold the retention for as long as is possible without forcing or straining and feel the whole being radiating vibrations of peace throughout your system and to all living entities.  Radiate vibrations of peace to the whole universe.

7. Begin the exhalation slowly and with control and bring the hands and arms back down to the original position in the same way they came up - past the throat, chest and abdomen.  And feel the energy progressing down the body.

8. Apply the moola bandha - contracting into the pelvic floor muscles for as long is as comfortable.  Then release and relax the whole body and the breath.  Sit in the love and the light of your whole complete self and Divine energy.

With this mudra benefit your whole system but also the whole universe - be an ambassador for peace.

Have beautiful practice and beautiful days

AUM shanti shanti shanti 

Mangala / Nicky 

A Reflection

"What is life?  It is the flash of a firefly at night,

it is the breath of a buffalo in winter time,

it is the shadow which runs across the grass and 

looses itself in the sunset."

Crowfoot

In the case of our existence in this human form being a flash of a firefly then we should make each moment a precious, gentle and kind one, to ourselves, to all living entities and to Mother Earth.

"Like the grasses showing their tender faces to each other, this should we do also, for this was the wish of the grandfathers of the world."

Black Elk

Each moment a new opportunity to find oneness and peace and magic in everything, have beautiful days.  Chant Om Namo Narayanaya for peace each day for a few moments and make a difference. 

AUM Shanti shanti shanti

Mangala / Nicky

Back Pain - what is the root cause?

Back pain can come in all shapes and sizes; between the shoulder blades, around the rib cage and in the lower back, but one thing for sure is that today it is epidemic.  In fact it is one of the most common disorders of today and is estimated that 60% or more of the population will suffer from an incident of acute or more long term back pain at some stage of their life.

In a western outlook the cause of the pain can often be elusive and hard to or wrongly diagnosed and treatment ineffective.  Often Dr's lack the confidence to treat the problem maybe due to lack of explanation from a western scientific approach. 

Yoga offers a simple and effective way to treat the issues that are causing the distress and is a doorway to the root cause which may be far away from a physical attribute.  Root causes of the issue can be hotly debated within the therapeutic communities however in my experience of dealing with students with back pain the most common and root cause is stress and pollution of the astral nerves (nadis) through unwise lifestyle choices.  The astral nerves are so sensitive and are often bombarded with pollutants through modern living - fast pace, overwork, technology, sounds, what we read, listen to, watch and talk about and of course everything we ingest into the system creates toxins.  When there are toxins there are blockages to the flow of the vital life force (prana) within the energy channels and the subtle body.  When we experience pain there is not enough prana reaching this particular area of the system or in some cases too much prana - the flow of the energy is not as it should be.  Our astral nerves are so subtle and sensitive that blockages happen very easily and emotions can play a vital role in polluting the system.

Often the body is telling you that there is a build up of stress even if the mind doesn't want to accept it and maybe an emotional reaction to a situation is the real contributor to the pain.  

Keeping a simple daily yogic program which incorporates relaxation techniques, meditation and appropriate asana to strengthen areas of weakness in the body (maybe due to lack of use) and also release tension that is held within the muscles, tendons and ligaments etc is a natural and wholesome way to approach and combat the problem with longterm effect.  A simple diet of vegetables that are lightly cooked, whole grains, pulses, fruits and juices should be taken - when the digestive system is working well also there are less toxins and back pain can be eliminated.  Avoid excessive sugar, white flours, milk and dairy, meats, fish, oil and spices.  And of course avoid all those other damaging stimulants such as alcohol, caffeine etc.  Get out in nature and take in the fresh air - feel a breeze and become aware of every leaf, flower the moisture in the air and every insect and bird.  Reduce use of technology as much as you can and be more mindful about what you read and listen too creating a more harmonious atmosphere rather than nightmares!  Be mindful about negative conversations, all these things greatly contribute to the health of the body mind system.  And create a dedication to your daily practice and total faith in a dedicated and experienced teacher that can guide and relax you.  Everyone can practice daily even 10-15 minutes is going to have a great impact if practiced with the right attitude so maybe it is just a little more organisation or re-organisation of your time that you need.  

It is maybe more difficult to accept that the pain is coming from these elements such as stress, emotions and lifestyle,  than somebody giving you an answer that is just physical such as a torn muscle or ligament or slipped disk etc, but maybe  acceptance that the issues that I have mentioned here are a root cause is the biggest step you can take - the rest will take care of itself with mindful, dedicated and respectful practice.  Once you have accepted then you can begin to move forward on the path to wonderful happy health.  

Comprehensive yoga therapy techniques which incorporate deep relaxation, movements with breath awareness, breathing techniques, meditation and the right asana (yogic postures) for you is paramount to a joyful body mind system.  

I wish for every being to find that harmony back with the natural world and the natural self - and the natural self is that of a relaxed and contented one.  

Have beautiful days living gently with the earth

AUM shanti shanti shanti 

Mangala / Nicky