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Click on the link below to find a list with the most popular and useful articles on this blog to learn or expand your yoga practice.

Useful articles to learn yoga

 

 

Meditation Challenge: Day 5 Breathing

Namaste and welcome to day 5!
It is common to start a project and lose steam. It happens to many of us. Remember that meditation is being with what it. This includes being OK with the fact that we get distracted or that we skip a day. No problem. Like with any other distraction, as soon as we notice that we got distracted we let go of the distraction and return to the activity that we care about.
Today, we start exploring one of the fundamental elements in many meditation techniques: Breathing.
Paying attention to your breath is a simple way to bring your awareness to this moment that you are in. Also, your breath is a fascinating phenomenon, it happens thousands of times every day. We often don’t even notice that we are breathing. But every time we breathe we are taking a life giving elixir.

If you would like to start with a little bit of movement to relax more easily, you may want to try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Feel your breath,

rubén

Meditation Challenge: Day 4 Noticing effects

Namaste and welcome to day 4!
Have you noticed any changes in you after these sessions? I hope you have. Perhaps, you have gotten better at relaxing. Today is the last day of focusing on relaxation during this challenge. I hope that by dedicating time each day to relaxing you may have found how useful it is to relax and how nice it feels inside of you when you are relaxed. I hope that you savor today’s session.

If you would like to clear your mind before meditating, you may try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Noticing,

rubén

Meditation Challenge: Day 3 Soften

Namaste and welcome to day 3!

I hope that you are enjoying the relaxation. Sometimes we just start by noticing how tense we are. That’s a good beginning. Pay attention to the sensations and try to soften the area that feels tense. If there is a lot of tension, consider practicing a few movements and yoga postures before your meditation to relax more easily.
In case you’d like to release tension from your shoulders before meditating, you may try:

Sometimes, as you relax, if you are lying down you may fall asleep. That is OK. If it happens every time, consider if you may need to sleep more at night.

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Softening,

rubén

Meditation Challenge : Day 2 Distractions

Namaste and welcome to day 2

Does it happen to you that when even when you are relaxed and without interruptions you find a lot of internal activity? Perhaps as you are relaxing you remember something that happened at work or your mind starts planning your day or week. Welcome to being human. If your mind is getting distracted, you are noticing how you, like many of us, have been training your mind to stay busy all the time. Meditation is a way to give yourself a break. It will take some time to train your mind to stay focused on one simple object or idea. At this stage, you are just trying to get good at relaxing. When you get distracted, no matter what the distraction is, just release the distraction. Simple. Next, return to your relaxation without any strain, without struggle, without self-judgment and, very important with a gentle smile on your face. It doesn’t matter how many times you get distracted. What matters is to return to your focus, relaxation, every time.

If you want to release tension in your hips and lower back before your practice you can try

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Peace,

rubén

Meditation Challenge: Day 1 What is Meditation?

Namaste and welcome to this meditation challenge.
I am honored you decided to join me on this journey.

What is meditation?

Meditation is being with what is. We can put that definition into practice by:
Meeting ourselves where we are, right here and now
and by,
Meeting ourselves just as we are
In other words, there is no need to add commentary to whatever you are experiencing.

Keep it Simple

Find a good spot where you can make yourself really comfortable. It is best if you minimize distractions and interruptions.
Pick a time where you can give yourself your undivided attention for 10 to 15 minutes.

Step 1 Relax

Getting good at relaxing is essential to meditation. Otherwise, all you will notice is how tense you are.
Make things easier for yourself by letting go of your expectations. Expectations are old thoughts in your mind about what should happen. Instead awake to the freshness and uniqueness of this day.

If you would like to start with a little bit of movement to relax more easily , you may want to try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Enjoy!

rubén

21 day Meditation Challenge with Rubén Vásquez

21 day meditation challenge with Ruben Vasquez
Even though yoga makes us feel good, most people find it difficult to practice consistently. This meditation challenge is an invitation to practice guided meditation every day for 21 days. This is one way to help you establish a consistent practice to deepen your meditation practice and to receive the many benefits of meditating.

How does it work?

Participating in this challenge is FREE. Just sign up for the challenge so that every day you can receive a reminder email with a link to a guided meditation. Simple. You practice guided by the recording and then you are ready for your day. If you wish, you can keep a journal to keep track of questions, insights, benefits and obstacles you are noticing.
If you have questions or comments I invite you to post them on the website. I will be glad to post suggestions and answers to your questions so that you and other participants can benefit.

I look forward to meditating with you,

rubén

Click to REGISTER >

Yoga Manifesto: How make yoga practice enjoyable, safe and effective

Pathway

 

 

Embarking on any journey of conscious learning requires clarifying what is it that we are doing, why and how. As a yoga practitioner I am keenly aware of how important it is to be clear on my answers to these questions so that I have good reasons for doing what I am doing and also to make sure that I am doing what I think I am doing.

This is even more important to me as a teacher because I want to ensure that I have logical reasons for teaching what I teach. This is one of my major motivation to keep studying, that is, exploring, learning and, most importantly, putting into practice techniques that enhance the quality of my participation in my life. I continually reflect on these ideas to guide my practice, my teaching and my life. This manifesto is one way to communicate this as clearly and concisely as possible.

What is Yoga?

YOGA : You Organically Growing in Awareness

Yoga is Presence. Presence is attending to every unique here and now moment of your life. Being present is a choice that only you can make. As we attempt to be present we start noticing restrictions and inefficiencies that hinder our ability to participate consciously, deliberately and wholeheartedly in our lives.

Yoga is one path to grow in our awareness organically. Organically means that we explore our options for thoughts, feelings, movements, breathing and interaction in a gradual and sustainable manner. As we find limitations, obstacles and restrictions we make adjustments to move beyond our current levels of understanding. Slowly our growing awareness results in more harmonious relationships between our body, mind, emotions and breath. We can see our practice as a combination of Self-Awareness, Self-Care and Self-Regulation. As a result, we enhance the quality of our participation in our life and live a vibrant, meaningful and wholehearted existence.

How to practice yoga

SIMPLE: Self-Inquiry Modulate Propensities for Life Enrichment

In all endeavors it is tempting to keep making things more and more complex. We keep our yoga practice simple. Yoga is one way to know ourselves thoroughly. We start by engaging in self-inquiry. We pay attention to our inner world and to our participation in our life. We notice our tendencies, some helpful, some unhelpful, some conscious, some unconscious. We learn to modulate our propensities so that all our actions contribute to enrich our life.

8 Limbs of yoga

What is the intention for practicing each limb of yoga?

Yoga is a complete system to ensure that we show up to our life every day, at every moment. We show up with our mind and heart open. As we notice our tendencies to close our mind and heart, we regulate these tendencies in thought, action, movement, breath and interaction to bring integrity, harmony and grace into all that we do.

  • We cultivate our capacity for kindness and compassion until, eventually, we learn to love life unconditionally. (yamas) This does not mean that we are passive or indifferent.
  • We cultivate our gratitude and inspiration until we live in contentment. (niyamas) This does not mean that we become complacent.
  • We enhance our natural capacity for moving consciously and deliberately without struggle, strain or self-judgment. (asana)
  • We become exquisitely familiar with our breathing processes. (pranayama)
  • We direct our senses masterfully. (pratyahara)
  • We concentrate steadily. (dharana)
  • We learn to remain effortlessly focused. (dhyana)
  • We integrate all of our systems by releasing all that we think we are or should be. (samadhi)
  • How do we practice yoga?

    We can choose to remember that:

    • We are whole and complete. We are enough.
    • We explore everything with playful curiosity to learn about all aspects of ourselves
    • We release strain, struggle and self-judgment.
    • When we move, we move consciously and deliberately.
    • Clarify the foundation of our life, in mind, emotions , body and respiration.
    • When we move, we engage gentle firmness around our joints specially when moving beyond our usual level of mobility.
    • We avoid pinching, forcing or squashing, especially at our joints.
    • We do the best we can without tension or agitation. We are clear on the difference between best and most.
    • We distribute our actions throughout our whole body.
    • How to keep our yoga practice safe

      What are some potential risks practitioners should be aware of?

      Any activity, even walking, when done carelessly may increase the risk of injury.

      Risk of injuries increase when you:

      • Struggle
      • Force
      • Overstretch
      • Hold your breath
      • Squash your joints
      • Pinch at joints
      • Move with momentum instead of control
      • Move mostly from a single joint

      How can yoga practitioners avoid injuries?

      • We know what we are doing and why
      • We pay close attention to our sensations
      • We learn to distinguish tolerable discomfort from pain
      • We breathe comfortably
      • We move with control
      • We clarify how much is enough
      • We choose our level of muscular engagement intelligently
      • We remain relaxed throughout the practice in body, breath, mind and emotion
      • We smile and enjoy our practice

      How can practitioners know if their practice is working?

      • During the practice we feel our whole body active
      • We notice our body warming up evenly without agitation
      • After practice we feel refreshed, relaxed AND energized
      • We feel more kindness, gratitude, compassion and love

      I hope that these ideas contribute to enhance your approach to your personal yoga practice.

      Peace,
      rubén

      Simple guided meditation with Rubén

       

       

Keep Meditation Simple: 10 minute video

 

 

Namaste,

Enjoy this 10 minute meditation observing the flow of a gentle breeze on a water lily pond.

Check out the video:

Other free videos:

May your day be filled with clarity,

Peace,
rubén

Simple guided meditation with Rubén

 

 

Meditation: Simple and Practical Suggestions

 

 

Namaste,

Growing research in meditation indicates that meditation can offer multiple benefits including, harmony in brainwave patterns, muscle relaxation, lowered blood pressure, reduced heart rate, as well as increased blood flow to the brain. Having received many benefits from meditation myself, I want to make sure that others can also receive these benefits. That’s why I want to share a video and transcript of the first track in the Simple Meditations CD

Check out the video:

If you prefer the transcript:

Meditation is perhaps one of the best gifts that you can offer yourself. We often think that meditation is to bring the mind to have no thoughts whatsoever. This creates high expectations that are hard to live up to. Instead I would like to invite you to think of meditation as being with what is in other words meditation is to learn to be and to accept this moment just as it is/ Meditation deepens the intimate connection between you and your true nature. Please keep in mind that the most difficult part in meditation is to actually take the time to do it. So, give yourself the time to practice meditation by trusting that the world will be able to survive without you while you meditate.
When you are meditating relax and know that most likely distractions will happen, so when you get distracted it is very important not to struggle and not to judge yourself, just come back to the technique. It doesn’t matter how many times you get distracted, just keep coming back with no strain , no struggle and no self-judgment. This is very helpful in meditation. It is also very helpful in life.

You may use these videos to practice:

May your meditation practice be enjoyable and beneficial,

Peace,
rubén

Simple guided meditation with Rubén

 

 

Relaxing Yoga practice for better overall flexibility

 

 

Namaste,

Full range of movement is a conscious and deliberate exploration of healthy movement including very small movements, large movements as well as movements in between. Learning to move intelligently is one way of ensuring that we keep the joints healthy and free from injury.

This is a 60 minutes practice including exploration of full range of movement in various joints in the limbs and in your spinal column. This sequence is also directed to notice relationships between different body structures, arms, legs, shoulder girdle, hip girdle, legs and spine. In addition, you will cultivate coordination between movements and integration with breathing. Finally, the sequence guides you through some simple breathing techniques for centering, relaxation and calmness. At the end of the practice there is a brief guided meditation to make the practice complete and satisfying.
In yoga there is no need to strain, struggle or self-judgment. Try to make the movements fluid and graceful. Make your breath simple and easy. Enjoy the practice with a gentle smile.

Noticing the effects during and after the practice can help you ensure that the practice is beneficial for you. If you find the practice beneficial, consider trying to practice a few times each week.

Video

Enjoy the practice and its effects.

Peace,
ruben

Simple guided meditation with Rubén