The American tradition of celebrating "Thanksgiving" is a pure and true "holy-day" because the focus is on the experience of gratitude. We gather together with family and friends, even inviting those who have no family or friends, and we are thankful for the companionship, the harvest and all the blessings of the earth. The content of the meal doesn't really matter, but rather the content (yes, an intentional pun!) of the heart.
As one of my refrigerator magnets reads, "Gratitude is the soil in which joy thrives." I believe that the experience of happiness and true joy germinates and continues to be nurtured by an awareness of all the blessings that have been showered upon us. These gifts are not necessarily material possessions, but rather an appreciation of whatever life serves us because we can learn from the challenges more than from the "things" in life. Why does it take a week of rain, sleet and snow before we appreciate the sunshine, or a stuffy nose and sore throat to be grateful for every breath we breathe with ease? This season let's all try to cultivate "an attitude of gratitude" in the midst of whatever is placed on our table---peas or pies, pleasure or pain. To open our hearts to this positive attitude let's practice the heart and hip opening yoga posture called "Four-Footed Table Pose" or Chatus Pada Pitham in Sanskrit, unless you are pregnant.
As one of my refrigerator magnets reads, "Gratitude is the soil in which joy thrives." I believe that the experience of happiness and true joy germinates and continues to be nurtured by an awareness of all the blessings that have been showered upon us. These gifts are not necessarily material possessions, but rather an appreciation of whatever life serves us because we can learn from the challenges more than from the "things" in life. Why does it take a week of rain, sleet and snow before we appreciate the sunshine, or a stuffy nose and sore throat to be grateful for every breath we breathe with ease? This season let's all try to cultivate "an attitude of gratitude" in the midst of whatever is placed on our table---peas or pies, pleasure or pain. To open our hearts to this positive attitude let's practice the heart and hip opening yoga posture called "Four-Footed Table Pose" or Chatus Pada Pitham in Sanskrit, unless you are pregnant.
- Physically---Tune into your breath while sitting tall in "Staff Pose" (Dandasana, described in the June 22nd blog) on a flat and level area, legs extended straight out from the hips and hands pressing gently into the floor beside the hips, fingers spread wide like a starfish and pointing forward. With each inhalation ground firmly into the "sit bones" at the base of the hips and into the heels of the hands and all ten fingers as the crown of the head is lifted upward to create spinal extension. During the exhalations allow the shoulders to roll down the back as the shoulder blades remain broad at the top and tucked in toward the spine at the bottom. Bring a slight smile to the corners of your mouth as you anticipate opening your heart to gratitude for all things, great and small.
- After several minutes of establishing a smooth and rhythmic pattern to the breath, inhale while sliding the hands with spread fingers back behind the hips, shoulder-width apart, and then slide the feet in toward the hips until the knees are bending at right angles. Exhale to press firmly into all four limbs (hands and feet) while lifting the pelvic floor and abdominal muscles (the mula bandha and uddiyana bandha) as the torso lifts up to form a flat, tabletop surface called "Four-Footed Table Pose." Keep the shoulder blades rotating downward as the abdominals and quadriceps across the top of the thighs work to extend the knees directly over the ankles, and the tail bone extends neutrally toward the bended knees. If there is no neck injury the base of the skull may be released slowly onto the shelf of muscles in the upper back called the trapezius as the gaze shifts upward (urdhva) or behind the head to the "third eye drishti" called naitrayoh ma dyai in Sanskrit. If there is an issue with the cervical spine (neck) keep the gaze steady and straight ahead across the torso at the navel called the nabi chakra. Attempt to lift the back body as the front body is opened and extended with each breath. Remain for 8-10 kapalabhati breaths (rigorous exhalations with the chin lock engaged) or hold the pose for as many breaths as possible to maintain a level tabletop.
- Mentally---Keep the mind focused while holding "Four-Footed Table Pose" by experimenting alternately with "belly breathing" and then "chest breathing." Attempt to determine which style of breathing helps to stabilize a level tabletop and which assists in opening the upper ribs three-dimensionally. Stay with your body and breath in the pose by feeling grateful for the beneficial effects of strengthening, lengthening and opening.
- Spiritually---There is no denying that it takes constant and regular practice (abhyasa) to find the good in everything. Some days we fail and sink into misery and self pity, but then we can "pick ourselves up, dust ourselves off and start all over again" as the song goes. We can choose to be grateful for the opportunity that life gives us to start all over again. So if this week's physical posture, "Four-Footed Table Pose" is too difficult to bring your body into a level position for now, be content that you can lift your butt off the ground at all! Keep practicing and count the number of breaths that you can hold the lift, no matter how high or low, and maybe in time you'll be able to increase the duration of the lift because your practice will develop the necessary strength and concentration. Be grateful for where you are!
- In the wise words of the apostle Paul, who learned to be content even while imprisoned in Rome, "Give thanks always for all things...." (Ephesians 5:20, KJV)
