“Your inherent nature is joy, ānanda, which is eternal. That is the message of yoga and vedānta.” – Swami Vishnudevananda
The 3 Gunas
Yoga offers us valuable guidance on our journey towards peace of mind. The formula is simple and can be described as a way of working with the three gunas or qualities of nature: 1) break through the tamas; 2) calm down the rajas; and 3) nourish the sattva.
All the objects of this universe contain the three gunas. The gunas operate on the physical, mental, and emotional levels and obscure our true nature, veiling the Light within. We become attached to physical conditions, stuck in stressful thought patterns, and feel unable to free ourselves from repeated negative emotions.
The light of consciousness,
the Atman, reflects through the physical body, the mind and its emotions, just
as a brilliant and pure crystal has no color of its own. When a colored object
is brought near, it reflects the same color and appears to be that color—blue,
red or whatever it may be. In the same way, the Atman is colorless and without
qualities yet is veiled by the physical body and mind.
Yoga
teaches us that we are neither the body nor mind. We are not our thoughts. The
gunas are only veils to our true Divine nature, the Light of Atman.
We must break through tamas
Tamas is resistance to change. The mind seeks stability in the face of constantly changing circumstances (karmas), finding security in addiction to food, alcohol, relationships, and other kinds of behaviors. Without the capacity to discriminate good from bad, we become dependent on external objects and ways of thinking. We may not even like the thing but will choose it anyway out of apathy and ignorance. Tamas veils the Self, providing only a dim view of our true nature. We must make a conscious choice to extract ourselves from Tamas. It takes a good strong kick to move the mind from its tendencies.
We must calm down rajas
Rajas is forceful change. Rajas is ego-driven toward the external, actively engaging the world. Its extreme is to control situations and to meet expectations. One directs their energy outward to effect change that reflects a certain prescribed vision.
Rajas is the energy of action and passion, and of external projection. It singles out an aspect of life that the ego likes and goes towards it to the exclusion of everything else. We become attached to our actions. It is said that fulfilling one desire only reinforces that desire and leads to ten new desires. When these conditions are not met, one falls into disappointment and disillusionment (tamas).
We must nourish sattva
Sattva is wisdom to accept change. We accept that change is in God’s hands and that we do not control change. Sattva is to know that we do not know. Sattva reveals, allowing us to penetrate into the true picture of reality. It is the energy of moving inward and upward, letting go of our attachment to external objects and ever-changing outcomes.
Sattva allows us to see the mind’s tendencies with clarity. With more balance and harmony in our mind, we remain peaceful in the face of difficulty, allowing ourselves to make wise choices rather than reacting to situations beyond our control.
To overcome the egoistic veils of ambition, pride, projections and opinions, desires and expectations, we must nourish sattva through selfless service, devotion, control of the senses and mind, and meditation on the Self. We must learn to detach from external conditions, to question our mind’s thought patterns, and to stop functioning out of habitual conclusions.
Summary
Our journey is to transform ourselves from negative to positive, from restlessness to peace, from darkness to light. Peace of mind is difficult to attain because our minds are always changing. Like the woman who has lost her needle inside of her house, but looks for it outside, we restlessly seek for happiness outside when all the time, the Truth lies within.
Swami Sivananda says, “Fear not. Grieve not. Worry not. Your essential nature is peace. Thou art an embodiment of peace. Know this. Feel this. Realize this.”
Questions for your Self-study
How do you react to change?
Do you try to control your environment? The situation? Others?
Do you find that change causes stress? If so, what aspect of change causes you stress?
What are your Yoga practices to nourish sattva?
You can leave answers to the questions in the comments section below.
Swami Dharmananda is assistant director of the Yoga Farm for many years and is in charge of the karma yoga program. He is a faculty of the Sivananda Institute of Health (SIHY) and is one of the main teachers of Yoga Philosophy and Meditation at the Ashram. He took sannyas vows in 2013 and is keenly interested in yoga psychology and philosophy, presenting the classical teaching in a practical and accessible way to people of all faiths and backgrounds.
In this podcast, Swami Sita teaches from the book Crest Jewel of Discrimination written by Adi Sankaracharya. Sankara describes the need for devotion in order to experience truth and freedom. We have to learn to have discernment between what is helping us and what is not. By practicing right thinking we can cultivate an inner power / knowledge. Our current state is that we are lost in an ocean of worldliness where we only see external things. But we need to remember the Self and have the power of discrimination / discernment. It is like a snake / rope where what we are seeing is not real, and we need the light to see correctly.
Yoga and the Koshas for Spiritual, Mental and Physical Health
by Swami Sitaramananda
Swami Sitaramananda
Yoga Farm Director
Swami Sitaramananda is a senior disciple of Swami Vishnudevananda and acharya of the US West Coast centers and Ashram. Swamiji is also the acharya of the Sivananda mission in Asia, especially in Vietnam, where she hails from.
Yoga Heals on the Spiritual, Mental and Physical Levels.
Here’s how – Yoga works on all three bodies: the physical body, astral body, and causal body. In this article, we will learn about three bodies and how Yoga heals them.
Each person has a physical body made of matter, an astral body containing prana and thoughts, and a causal body which contains the quality of spirit.
The three bodies are made up of the five “koshas” or sheaths. Below is a breakdown of the three bodies and their corresponding koshas:
To help you understand, it’s good to know that the sanksrit word “maya” means illusion and “kosha” means sheath. All of the five koshas are illusory sheaths that are veiling the reality of your true nature as Satchitananda—Existence, Knowledge and Bliss Absolute.
How to Purify the Three Bodies
Yoga is purification. That is why in Sivananda Yoga we focus primarily on the purification process. The purification process means you have to clean out the gross veils, all these aforementioned maya sheaths (the koshas), in order for you to see through to the Self.
The good news is that there are many different ways to purify. Below are the ways you can purify each kosha. Then you can experience health and peace of mind.
How to Purify the Physical Body
Firstly, you purify the gross physical body and identification with it. This can be accomplished through asanas (yoga postures) and the practice of proper vegetarian diet. If you eat a proper diet then your body will function properly and will not be a hindrance.
Proper Exercise – Asana
Removes blockages and toxins in the body
Increases strength and flexibility
Tones organs, tissues and muscles
Reduces stress
+ many more health benefits
Proper Diet – Vegetarian
A proper diet is Sattvic or pure
Avoid foods that dull or overstimulate the mind
Food prepared with digestive spices
Food that is not overcooked or undercooked
Avoid drugs and alcohol
Organic, whole, unprocessed foods
A vegegtarian diet follows the principle of Ahimsa (non-violence)
Heals and prevents disease and toxic buildup in the physical body
Provides full range of nutrition for optimal function
How to Purify the Astral Body
Secondly, the pranamaya kosha is purified through pranayama, or control of prana. Pranayama involves breathing exercises that help remove blockages and regulate the flow of prana in the pranamaya kosha.
Pranayama – Proper Breathing
Complete Yogic Breath
Control of Breath = Control of Prana
Use the full lung capacity
Inhale and exhale into the diaphragm, ribcage and chest
Reduces stress; activates parasympathetic nervous system
Thirdly, you can purify the Manomaya kosha through meditation, positive thinking, proper behavior, karma yoga (selfless service), bhakti yoga (devotion), yamas and niyamas (yogic ethics). The Manomaya kosha is the mind, emotions and the senses, and in it you also have the subconscious.
Dhyana – Meditation
Connects us with a Reality beyond thoughts and emotions
Brings inner strength and peace of mind
Provides clarity of purpose in life
Increases concentration
Positive Thinking
Being aware of negative thoughts
Replace negative thoughts with positive ones
Practice positive affirmations
Over time eradicate negative and wrong thinking
Yamas and Niyamas
Ethical foundation of Yoga
Yamas include: Non-violence, truthfulness, non-stealing, chastity, and non-greed
Niyamas include: purity, contentment, austerity, scripture study, and surrender of the ego
Purifies the mind and the heart, removes selfishness
Bhakti Yoga
Sublimates the emotions to devotion
Opens the heart
Surrender to God
Karma Yoga
“Do your best, surrender the rest”
Let go of attachments to results of action
Purifies the heart and the ego
Overcome likes and dislikes
Gain a flexible mind
Fourthly, in order to purify the Vijnanamaya kosha, you have to purify the intellect and ego. In order to purify the ego you need get the selfishness out of the way through selfless service or Karma Yoga. Morever, you can purify the intellect through self inquiry, jnana yoga techniques, and meditation.
Jnana Yoga
The Study of Vedanta (Yoga Philosophy)
Highest level of knowledge
Knowledge passed down by Rishis or enlightened sages
Teaches unity of life
Proclaims the common Self in All
The limited ego or “little s” self makes you feel separate
Your true nature, or “Big S” Self is one with everything
Self Inquiry
Self inquiry is a Jnana Yoga technique
Always inquire: “Who am I?”
Assert the you are Brahman, the imperishable supreme soul
Brahman is one with everything
Brahman is Sat (existence) Chit (knowledge) Ananada (bliss) absolute
Happiness is your true nature
In order to practice Jnana Yoga and self inquiry, you must always ask “Who Am I?”. In addition you negate any attachment to the limited, illusory world or false sense of self. Meditation will show you that the intellect is also limited.
Eventually with practice you will know the intellect is limited because you have the experience of the absolute, infinite, primordial Self. This experience is known as Samadhi.
Finally, through Samadhi you transcend the Anandamaya kosha. Meditation already leads you to anandamaya kosha, but your view of the Self is still being obstructed by a thin veil of spiritual ignorance.
The thin veil of spiritual ignorance is burned when you experience Samadhi, or complete absorption of the mind. Only at that time do you know that the reality is more than the anandamaya kosha, and you go beyond that kosha and merge with the Supreme.
Conclusively, the four paths of yoga lead to the unveiling of the five koshas and heal on a spiritual, mental and physical level. The four paths of Yoga are karma yoga, bhakti yoga, raja yoga (which includes Hatha Yoga) and jnana yoga.
In other words, practicing the five points and the four paths of yoga will lead the three bodies to be healed. When you remove spiritual ignorance, you come closer your True Nature. That is to say you experience spiritual, mental and physical health.
Self-Realization
The classical Yoga teaching is always about Self-realization, with nothing else but that realization as the end goal. However, spiritual ignorance makes us believe ourselves to be something other than Self, which is when we are identifying with the vrittis (thought waves).
Alternately, we identify with our thinking in the mind and then the thinking becomes solidified and it manifests as karma. After that, the soul is born in the physical body in order to work through solidified karmic tendencies that come from the spiritual ignorance in the first place.
For the healing aspect of yoga, we have to go into the deep root cause of the wrong thinking in the first place. Because of this, Yoga primarily focuses on spiritual progress. In order for spiritual progress to take place, there must be removal of the impurities in all three bodies.
Check out our 200-hour Yoga Alliance certified Yoga Teacher Training Courses offered twice a year in California, 3x in Vietnam, once in China and once in Japan.
Rejuvinate your body and mind. Experience and progress with daily Yoga classes. Learn the 12 basic asanas and pranayama. Enjoy daily meditation, chanting, and organic vegetarian meals.
Swami Sitaramananda is a senior disciple of Swami Vishnudevananda and acharya of the US West Coast centers and Ashram. Swamiji is also the acharya of the Sivananda mission in Asia, especially in Vietnam, where she hails from.
Spiritual insights go beyond the workings of the mind and intellect. The function of self awareness is fundamental for healing.
Begin with awareness of breath. Bring your awareness to the present moment, which is perfect in itself, with slow and smooth breathing without effort.
Turn within and feel heart/soul intelligence and start to trust it. Diminish the ego that feels separated and alone in the experience of a larger reality or group consciousness.
Self awareness implies spiritual healing, connection with the Divine.
Self Awareness Tools
You are not alone
No more blame, guilt, anger, resentment, despair, rejection, self-pity or self-victimization
Practice gratitude
Do not accept the imperfect self, the ego, the idea of who we are
Acceptance that on another level, we are perfect and untouched by all of what is happening
There is peace and contentment by accepting everything and loving everything
not reject anything
Do not thinking that something is better
Limit the running towards and away from anything
Breathe into pain, physical or mental
Dissolve the pain in acceptance
Stay calm in all conditions
Everything is perfect as it is
Adopt a policy of not complaining
Adopt a smiling attitude, cooperation, flexibility
Read spiritual scriptures and have faith in the teaching and in the teachers
Dare to do things are not in your comfort zone, such as trying a new posture, a new endeavor, and having faith it will workout
Awareness of Self
Self love turns the love that is addressed to others to the love of one’s divine Self. The patterns of attachments and disillusions thereof are fundamentally changed as we live and let live and find one’s place in life and destiny.
Detect patterns of attachments
Excessive attachments to something external shows lack of self love
Take time for yourself
Enjoy life
Practice self affirmations and also learn to appreciate others
Avoid comparing yourself to others
Avoid wasting energy on something you can not change
Be ready to change something that needs to be changed, and know the difference
Conclusion
Self awareness brings responsibility. Take the necessary steps either by taking the medicine, do the exercise, eat properly, meditate, but with the idea that you are performing duty to the body as a temple and not with the idea of the outcome.
Self awareness goes beyond death and disease. The immortal Self, the Atman is diseaseless, deathless, birthless. It is only the karmas that are playing out in the individual life. Once the karmas are understood, the individual becomes ready for anything and finds peace.
Check out our 200-hour Yoga Alliance certified Yoga Teacher Training Courses offered twice a year in California, 3x in Vietnam, once in China and once in Japan.
Rejuvinate your body and mind. Experience and progress with daily Yoga classes. Learn the 12 basic asanas and pranayama. Enjoy daily meditation, chanting, and organic vegetarian meals.
The follow is a transcription from the Vedanta and Silence course taught by Swami Sitaramananda in Grass Valley, CA, November 2016.
Our tendency is to look outside for the answers
The Guru is like a mirror, a true mirror of yourself. You look at the mirror and all of the sudden the answer comes. Where does the answer come from? From within. The answer is there. This is part of the philosophy of Jnana Yoga.
When you look out, what do you see? You see a door, you see a curtain, you see this gentleman here. You see things. Then you compare yourself to it, yes or no?
You are there–I am here.
I sit high–you sit low.
This place has sun–this place has no sun
You have plenty of interpretation about everything because the mind is looking outside and you have no mirror to show you how to look; how to get the answer. But in fact the answer is there.
You get the answer in many different ways. Sometimes you have to hear it, sometimes the teacher has to shout and still you don’t get it. Sometimes you just think of the teacher and you get it. You just think–you don’t need to do anything. It depends on your purification, that means how sattvic or pure your mind is.
Most of the time you have to be in the Guru’s presence. Why do you need be in the physical presence of the Guru?
The reason is: you identify with your body. You think, “This is called me: the body.” Therefore, you have to see the person in body form so you understand yourself because you have that experience of the physical body. If the Guru has a physical body like you, then you understand how the person can have this higher thinking while having the body.
How did they transcend the physical body while in the body, and how are you going to do it? Because you have to transcend or go beyond the body experience in order to understand there is no separation, is it not?
That’s the aim and purpose of the whole yoga teaching. There is no separation. And yet, the moment you identify with the body there will be the “I” and the “you” and there will be the multitudes–that means there will be the many.
When there are the many, then you will get lost. You are no longer understanding, “Who am I?” because you get lost in the multitude.
You think: “I try this, I like this, I like this too! And this is better than this, and this is better than this, and I am suffering from this, I’m suffering from that…” Ten thousand reasons why you are unhappy and restless and why you suffer!
You have to have the experience of seeing a person physically that has transcended that idea in order for you to see: “Oh it’s possible. If I want to understand that, I have to also transcend the body idea.” You see?
So it’s a direct learning lesson. That’s why the scriptures and the teachers say that you need to have a Guru in person.
The main principle is the principle of turning inward and finding the truth that is within. And seeing the Guru as the mirror. But for some, just a thought and they got it. They don’t need to have senses to see.
[Referring to the group] I want to see you; I see you but I see you with my senses. I see you wear yellow; I see you cut your hair short. I see you with my senses and I say, “Oh, this is so-and-so.” What do I see? I see a body. I intuit a little bit there’s something within this body. Nevertheless, I see the package. I don’t really see what is inside. The package covers what is inside.
Some people are able to see the inside without the package. It depends on their level. It’s possible for them to see the truth even though the Guru is not alive. It depends on your faith and desire, but it mostly it depends on your faith.
Check out our 200-hour Yoga Alliance certified Yoga Teacher Training Courses offered twice a year in California, 3x in Vietnam, once in China and once in Japan.
Rejuvinate your body and mind. Experience and progress with daily Yoga classes. Learn the 12 basic asanas and pranayama. Enjoy daily meditation, chanting, and organic vegetarian meals.
Many of us are in the throes of surviving and somehow getting through our day… we have bosses, baby-sitters, traffic, bills, spouses, in-laws to manage. Our day starts with a to-do list of mundane items like “Buy Milk”, “Fill gas”, “Pay rent”. The more ticks we have on our list, the more we feel that we are adding value. The same routine follows day after day, week after week. Years roll on and the opportunity for a deeper life is wasted. We are constantly doing and do not allow ourselves to be silent and to build a relationship with ourselves. There is extensive scientific research showing that silence is essential to our health and well-being.
Physical Benefits
Loud noises over 30 decibels increase high anxiety, stress and blood pressure. Silence lowers blood pressure and allows us to deal with life’s challenges in a better way.
Silence is an immunity booster… it helps our body fight off invading bacteria and other pathogens.
Silence lowers blood cortisol and adrenaline levels… adding 30 minutes of silence a day can change your life.
Silence allows for hormone regulation and interaction of the entire hormone related systems within our body.
Silence keeps plaque from forming in our arteries… and thus helping to prevent cardiovascular disease and strokes.
Silence makes us look and feel younger and at the same time have a lot more energy.
Mental Benefits
Silence recharges our mind. While sleep reboots the mind, silence recharges it.
Silence allows us to get grounded, when too many things around us are moving constantly. It helps to calm the emotions down, detach from the situation and make wise decisions.
Silence allows us to get out of our survival and reactive mode of living and thinking and in to a deeper and more fulfilling mode.
It is a tool for contemplation and meditation. It is meditation itself. To quiet the mind we have to get it to stop talking… and for that we have to practice being silent first. In starting with silencing our body, specifically, our organ of speech, the mind will follow suit.
It allows us to be the witness of our own mind. When we introspect by being alone in solitude or retiring into a calm room for an hour, sitting quiet in a room alone, with closed eyes and watch the activities of the mind, we begin to get a glimpse of who we really are, our real goals, dreams, and ambitions. It is like revealing the glory of the sun after the clouds covering it dissipate. Calming our mind removes the thoughts (clouds), and the spirit; our Higher Self can then shine through.
Spiritual Benefits
Silence makes us happy. Spending time in silence boosts brain chemistry… and increases our ability to concentrate.
Silence makes us appreciate life, connect with our Higher Spirit, and be more centered.
Silence gives us space and inspiration to ask ourselves profound questions like “who am I?” “what is the purpose of my life?” to “practice gratitude” … We could live our entire life without ever having the time or mindset to even try to understand who we are, why we are here, what is God’s plan for us, what is our life purpose, and are we living our life according to God’s intention?
Considerable peace follows a period of silence. The speech energy becomes transmuted into spiritual energy (Ojas).
Swami Sivananda said that Silence allows serious students to do self-analysis (Find out the nature of your mind-patterns vrittis and which quality is dominant in the mind at a certain moment – sattwa –pure and calm, tamas – lethargic and lazy, or rajas – restless). It allows the practice of self-reliance: rely on yourself alone. You are your own redeemer and savior even though spiritual books and Gurus can show the path and guide you. In reality nobody can give you self-realization (Moksha). You will have to tread the spiritual path step by step by yourself. It helps you to self-determine (Make a strong self-determination, “I will realize the Self.”)
Practice an Hour of Silence Every Day
Swami Sivananda suggests that a vow of silence (Mouna) must be practiced once a week.
Schedule an hour of silence at a particular time every day.
For that hour turn off the phone, TV, music and computer. Put down all books and other reading material.
Light a candle to be a witness to your hour of silence.
Sit quietly and rest—or engage in work that does not require your vocal, visual and auditory senses. Gentle housekeeping or gardening is excellent activities of silence, or a long walk in nature.
Listen to the silence, all the time enjoying this hour-long respite from thinking, reviewing, planning, and imagining. Stay in the present moment.
Breathe deeply and mindfully, bringing in the silence and expelling mental “noise.”
At the end of your hour of silence, let your first word be an expression of gratitude or love; then put out the candle and go about your business.
Some Helpful Advice from Swami Sivananda when Observing Silence
In the beginning, when you observe Mouna, you will find some difficulty. There will be a severe attack of thought patterns (verities) the moment you just sit quiet. Various kinds of thoughts will arise and force you to break the silence. There are all vain imaginations and deceptions of the mind. Concentrate all energies on a divine name (mantra) will help. Make the mind fully occupied. The desire for talk and company will die. You will get peace.
When you take a vow of silence do your best not to assert from within, ‘I won’t talk’. This will produce agitation in the mind, because the mind wants to be heard. Simply make a determination and then remain quiet. Attend to other affairs. Do not be thinking always, ‘I won’t talk, I won’t talk.’
For serious spiritual students, keep a record of your progress (spiritual daily diary) to help watching the mind.
If it is distracted, you must remove the distracting causes one by one with patience and vigilance by suitable methods.
So, next time, someone asks you what are your plans for the evening, proudly state… “I plan to spend time in the company of myself, in silence!”
(Excerpt from Swami Sivananda teaching)
Yoga Teacher Training Course
Check out our 200-hour Yoga Alliance certified Yoga Teacher Training Courses offered twice a year in California, 3x in Vietnam, once in China and once in Japan.
Rejuvinate your body and mind. Experience and progress with daily Yoga classes. Learn the 12 basic asanas and pranayama. Enjoy daily meditation, chanting, and organic vegetarian meals.
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