I can here the footsteps.........................

A prince was sent by the king to a Zen master to master the art of awareness which was inevitable to rule the kingdom. The king also was trained under the same master. The master welcomed the young prince. Mster said: "your training is for 3 years. Every year you need to pass a test". Prince agreed. For the first year the test was like this: Master always carries a wooden rod. Any time the master may come to hit you. You need to escape without getting a beat. For our prince that was just a fun, like a game! He enjoyed it. He was very alert that he didn't get even a single beat in the course of an year. Zen master was very happy. He announced that the prince has won the first year test and now should be ready for the second year test. Prince readily agreed.

For the second year, the test was like this: Even nights during sleeping hours the master might come and beat you. Instead of a wooden block, the master now carries an iron rod. That was a bit challenging for our young prince. Still he decided to give it a trial lest he would be misqualified to rule the kingdom as his father's descendant. Prince became even more alert now. Even during sleep he would hear the footsteps of his master approaching and will escape without getting a beat. Practicing this for an entire year, he became very sharp and alert. Zen master announced that the prince has won the second year test and should be ready for the final year now. Prince too was very happy of his achievement. He asked what was the test for this year.

Master said: "This year, I'll be carrying a sword. I'll come any time to chop your head off. If you are not aware enough, you are not eligilble to live. This is the instruction to me from your father". The prince was stunt for a moment. He thought this was too much. He thought, 'if the master is testing me so much, I should test his awareness. Tonight I will go and chop his head off while he sleeps'. Zen master smiled and said: " I can hear the footsteps of your thoughts !"

A story about contentment

Thus I have heard.....

Once upon a time there lived a king. He used to go for rounds every evening in his country. Every time he used to see a naked man standing happily under a tree at the border where the forest begins. One day the king went to the person and politely introduced himself. The king told: "you look like a great yogi. You radiate so much peace. Please come along with me to my palace. I request you to be my Guru hereafter". The yogi readily agreed. As they both traveled towards the palace, they entered a village. The yogi stopped and said: "dear king, it won't be proper for you if I come naked like this to your place. It will be enough to cover myself if you can give me your shall. The king thought that was a sensible request and gave away his precious shall to the yogi. They proceeded further and reached a small town. This time the yogi said to the king that it is not proper for the Guru to walk and the disciple to ride on a horse. This time the king was a bit shocked but had to yield.   On the way, the yogi himself started to announce to the crowd that he is the Raja Guru. The king was a bit annoyed by all these and became a bit skeptical about his decision. He thought that the person may not be a real yogi, but just a crack. 

Eventually they reached the palace. The king gave all the facilities to his new guest. The yogi really enjoyed a very luxurious life. He also proved to be a competent Guru who helped the king in all his duties brilliantly. A couple of years passed by. One day the king hesitantly asked the yogi "what is the real difference now between you as a yogi and me as a king?"  Yogi said he will  reply to this doubt in the evening. As usual they went for their regular evening stroll and reached the border where they first met. Yogi alighted from his horse and said to the king that this horse belonged to the king. Then he took off the valuable dress he was wearing and told that even this belonged to the king. Seeing this the king was stunt for a moment. Yogi continued, "this doubt came to you not just today but the very first day when i asked you to alight from the horse for me. You may take all these and kindly go back to your palace. You won't be able to leave everything and be here. That is the difference between a yogic life and a luxurious kingly life." 

. 

The king realized his mistake and apologized asking the yogi to return with him to the palace. Yogi said that this is his answer to the king's question. He also told that he was happy in the forest without anything and he was happy in the palace too enjoying all the luxuries. He further told that he will continue to be happy here in the forest under the same tree, and anytime the king needs any help in the country's affairs he is welcome to come and discuss it with him right over there. 

Pranayam or breath control for vocalists

"Athasane dredhe Yogi Vasi hita mitasana

Gurupadishta Margena Pranayaman Samabhyaset"

                - (Hatha Yoga Pradeepika, Chapter 2)

Having perfected the asanas one should practice Pranayama according to the instructions laid down by his Guru, with his senses under control, observing all along a nutritious and moderate diet.

Pranayama has a crucial role in the field of voice culture as far as a vocalist is concerned. Anyway it should be noticed that Asana, Food habits, Pranayama, Meditation are all complementary to each other. Breath acts as a medium for the passage of prana in and out of our body. Prana is the vital force or energy in the atmosphere around. When it is associated with our body it becomes the bio-energy that sustains life. Pranayama literally means control of the bio-energy through proper regulation of the breath.

A good singer definitely needs to develop the ability to control and regulate his breath. According to the Yogic Science, breath is so powerful that by achieving mastery over it, one could attain mastery over his own mind. So the numerous benefits obtained as a singer are just side benefits. Control of the breath has much higher goals.Pranayama brings positive results at the physical, psychological, emotional and spiritual dimensions of an individual. Coming to our context, let us see how this scientific art of controling the breath could be utilised to gain control over one's voice and mode of singing.

Abdominal Breathing

It is most important to learn to relax and breathe deeply. As we were small kids, we all used to breathe in the correct way naturally. When people grow up they tend to take superficial and shallow breaths. This happens due to poor, unhealthy life style. Unless this is corrected again, the person could develop mental tensions and serious health troubles in the due course. There are people who even believe chest breathing to be proper. This is a misconcept. Abdominal breathing is healthy and proper.

When a baby lies flat on it's back and sleep, observe the natural movement of the abdomen. As the child inhales we could see its stomach expands and as it exhales the stomach contracts. This is one thing among many that we adults should learn from children. Just check it out and find if our breathing is also like this. Otherwise, it needs to be corrected and put into practice.

Inorder to begin the practice of Pranayama, sit in a tidy, ventelated place. Wear loose clothings. Sit with spine straight and body relaxed. This helps the free circulation of air, blood and pranic energy in the body. Closing the eyes could aid concentration. Awareness or concentration is a prime factor in the practice of Yoga. Gently place the right palm over the abdomen and left hand over the lap. Start to inhale through both the nostrils slowly and deeply. Feel the abdomen rise as the breath enters in. When the abdomen expands, the diaphragm moves down and lung capacity improves. At the time of exhalation contract the abdomen which will push the diaphragm up and expel all the air from lungs. This could be practiced for a minimum of 5 minutes to maximum of one's convenience daily.

Anuloma-Viloma Pranayama (Alternate nostril breathing)

This is also called Nadi Sudhi Pranayama. Pranayama is a process of purification. Nadi sudhi pranayama helps to purify the nadis or energy channels passing through the aura of an individual.

Blow each nostril sharply a few times to clear it. One nostril is likely to remain partially blocked, but opens further during exercise. According to Hatha Yoga, the flow of Prana changes from one nostril to another every two hours. Inorder to perform the pranayama, sit in one of the meditative cross legged postures with head, neck and spine straight. Close the eyes to keep the mind focused sharply on the breath flow. The index and the middle finger of the right hand are folded over and pressed against the palm. The thumb is used to close the right nostril, and the ring and little finger together close the left nostril. Only gentle pressure need be applied. Inhale slowly, smoothly and deeply through the left nostril blockng the right nostril until the lungs feel comfortably filled. Now open the right nostril by lifting the pressure of the thumb against it, but keep the left nostril blocked. Exhale slowly and smoothly through the right nostril until the lungs feel emptied. Now inhale through the right nostril slowly without any jerks and exhale through the left. Repeat the same several times as long as it is comfortable. This practice immensely helps to relax and calm the mind.

An advanced practitioner even retains the breath in a particular ratio. Ability to hold and regulate the breath is an essential quality for a good singer. This helps to sustain the voice with alignment to the sruti for longer durations.

Kapalabhati

One of the six kriyas, Kapalabhati is usually practiced with pranayama. It is an exercise for the purification of the nasal passages, bronchil tubes and lungs. Kapalabhati is the best exercise to stimulate every tissue in the body. During and after practice, you may experience a particular joy, especially in the spinal centres. When the vital nerve current is stimulated through this exercise, the entire spine will be like a live wire and one can experience the movement of nerve current.

Great quantities of carbon-di-oxide gas are eliminated. In take of oxygen makes the blood richer and renews the body tissues. Moreover, the constant movement of the diaphragm acts as a stimulant to stomach, liver and pancreas. All these help the production of a good rich voice.

Instructions : Sit in a cross legged position with the back straight and the head erect. Take two to three deep breaths to prepare for Kapalabhati. After the last deep inhalation,

(1) Contract the abdominal muscles quickly causing the diaphragm to move up into the thoracic cavity and pushing the air out of the lungs forcefully.

(2) Relax the abdominal muscles allowing the diaphragm to descend into the abdominal cavity. Passive inhalation takes place. The lungs automatically expand and inflate with air. Do not forcefully inhale.

End on the exhalation and follow each round with two to three deep breaths and a retention. (You may want to leave out this retention when doing kapalabhati for the first time). Beginers start with three rounds of  20 to 30 pumpings each. Gradually increase to 5 rounds of 50 to 100 pumpings.

Bhramari Pranayama (Bee breath)

Both the ears are closed with the thumbs and one listens to the air being drawn into the lungs and squeezed out of them breathing through both nostrils. The smoothness of the breathing can be studied in this pranayama by listening to the evenness of the sustained and continuous sound.

The mention of  ecstacy reached by the practice of this pranayama shows the connection to Concentration (Dharana) and Contemplation (Dhyanam) of Rajayoga. The Gheranda Samhita makes it clearly a meditative exercise. Concentrating and stilling the mind one could listen to many internal sounds : " The first sound will be that of bells, then those of gongs of bell metal, trumpets, kettle drums, mridangam, military drums and dundubhi etc. Thus various sounds are cognized by daily practice of this.

Last of all is heard "Anahata" sound rising from the heart. These sounds are to be heard and concentrated upon during the breath retention or kumbhaka. An 'Ah' sound may be uttered low in the throat causing the palate to vibrate. The above description clearly shows howfar this Bhramari Pranayama is beneficial for a musician.

Listening to the inner sound meditation will sensitize the ears and make them very sharp to identify the subtle nuances of music. Those who are interested to practice this, sit in a comfortable posture, close your eyes and plug the ears. Start to listen through the right ear. Meditate on the sound that you hear initially. Gradually a new sound will emerge. Shift your attention to this new sound. Continue like this and share your wonderful experiences.

YOGA AND VOICE DEVELOPMENT

The different types of Yogic practices which are prevalent today have come from Tantra Yoga taught to Sree Parvathy by Lord Parameswara himself.  A Yogic life style is very ideal for vocalists. Yoga has a great role in voice development.

The Six Cleansing Acts (Shat Kriyas)

The ancient texts of Yoga, like Hatha Yoga Pradeepika, Gheranta Samhita etc., prescribe six cleansing processes as being mainly for those who are flabby and phlegmatic in nature. Among these, Neti (nasal cleansing), Dhauti (washing) and Kapalabhati (cleansing breath) are extremely useful for Vocalists. They help to cleanse the respiratory and nervous systems which are deterimental in the production of good voice. It is always advisable to take guidance from a genuine teacher to learn and perform these acts.

Neti (nasal cleansing)

Neti is a technique for cleansing the nose, nasal passages and sinuses. Swatma Rama in his Hatha Yoga Pradeepika mentions two methods of  performing this act.

1) Jala Neti (water cleansing) : Add a tea spoon of  sea salt to a glass of  luke warm water and stirr well. with the use of a Neti pot (lota) pour the water into one nostril, keeping the head back. Then raise the head and blow the excess water out of  the nostril. Repeat with the other nostril.

2) Sutra Neti (thread cleansing) : Dip the string of catheter into luke warm salt water. Insert the catheter into the right nostril. when you feel it on the back of the tounge, slowly and carefully draw the catheter out through the mouth using the index finger and the thumb. Repeat with left nostril. Do not perform this in case of any upper respiratory infection.

Dhauti (washing)

There are three cleansing techniques of Dhauti from the point of view of a vocalist.

1) Karna Dhauti (ear cleansing) : Clean the two holes of the ears by  index and ring fingers. By practicing it daily, the mystical sounds are heard. This means that the ears become so sensitive to listen even very subtle sounds.

2) Kapala Randhra Dhauti (cleansing the frontal sinuses) : The Gheranta Samhita directs as follows :- Rub the depression in the forehead near the bridge of the nose with the right hand thumb. By practicing this, problems occurring from derangement of phlegmatic humors are healed. This should be practiced daily after getting up from sleep, after lunch and in the evening.

3)Hrd Dhauti (cleansing the throat or chest) : According to Gheranta Samhita, there are three methods of doing this act.

                a)Danda Dhauti (stalk cleansing) : A stalk of plantain, turmeric or cane is slowly pushed into the gullet and then drained out slowly. Thereby phlegm, bile and other impurities are expelled out of  the mouth.

                b) Vamana Dhauti (water  cleansing) : Drink luke warm water with a teaspoonful of salt, fill up to the throat. Then look up for a short while and vomit. By regular practice of this act, disorders of phlegm and bile are cured.

                c)Vastra Dhauti (cloth cleansing) : Take a  fine peace of gauze, 2 to 3 inches wide and 15 feet long. Dip it into tepid salt water. Place one end of the cloth into the mouth and begin to chew. Begin to swallow the cloth little by little. Inorder to get the cloth moving, some water can be drunk slong with the cloth. On the first day swallow only one foot of the length, retain it for a few minutes, then take it out slowly. Thus, little by little, the whole cloth can be swallowed. Retain it in the stomach for two minutes. Then withdraw the gauze slowly and carefully. hen the kriya is over, drink some milk or warm water with honey to lubricate the throat. This can be practiced once a week in the early morning on an empty stomach.

Kapalabhati : This is described elaborately in the chapter for Pranayam.

Asanas (Physical Postures)

As far as voice culture is concerned Asanas have a great deal to offer. In Indian Music we can find the seven Musical Notes being equated to the sounds of different birds or animals. The names of the Musical Notes themselves indicate their corresponding creatures. They are : Shadja - Peacock, Rishabha - Bull, Gandhara - Ram, Madhyama - Crouncha Bird, Panchama - Koil Bird , Dhaivata - Horse, and Nishada - Elephant. Even some Asanas are named after the names of some animals and the postures too resemble that of particular creatures. In the Indian Classical System of Music, there exist relationship between human body and the Muisical Notes. This also indicate the fact that all these knowledge are interconnected at a deeper level. It can also be implied that these knowledge had been derived from the nature itself.

In Yoga, Asanas are similar to physical form of exercises. Proper breathing and awareness are also incorporated along with it. There are Asanas or physical postures which are beneficial for specific organs of the body, even though in Yoga the body is treated as a whole. Now let us see some of  the Asanas which directly benefit the culturing of voice.

Bhujangasana (Cobra Pose)

bhujangasana

Bhujanga means a snake. This is a supine pose.

Method :

·                     Lie facing down - Palms adjacent to shoulders - Elbows up

·                     Inhale - Raise the upper trunk up - straighten the hands

·                     Exhale - Slowly copme down to the original position

Benefit :

By practice of this Asana, Thyroid gland is regulated, chest expands and breathing habits improve

Precaution :

This should not be practiced by people suffering from peptic ulcer, hernia, intestinal tuberculosis and hyperthyroidism.

Salabhasana (Locust Pose)

salabhasana

Method :

·                     Lie facing down - Chin on the floor - Hands stretched backwards

·                     Make a fist underneath

·                     Push hands down - Inhale - Raise both legs without bending - Chin on the floor

·                     Exhale - Bring down the legs

Benefits :

Stimulates autonomic nervous system. Stretches the nerves, improves blood circulation to neck and pelvis. Abdominal organs are massaged. Heart and lungs are benefited due to pressure on the abdomen.

Precaution :

Coronary thrombosis or people with high Blood Pressure should take care. Persons with hernia, peptic ulcer, intestinal tuberculosis should avoid this asana. Serious slipped disc, Sciatica should be careful though this asana is good for them.

Dhanurasana (Bow Pose)

dhanurasana

Method :

·                     Lie facing down - fold the legs and hold the ankles with palms - knees together

·                     Raise upper and lower trunks up trying to straighten the legs - Inhale

·                     Exhale and come down

Benefits :

This asana is good for Asthma & Heart problems. In this asana endocrinal glands, notably, thyroid and the adrenals are massaged and toned.

Precaution :

People with Heart diseases, high blood pressure, hernia, peptic or duodenal ulcers, appendicitis, colitis and other abdominal ailments should avoid this asana.

Sarvangasana (shoulder stand)

sarvangasana

Method :

·                     Raise both legs up to 90 degrees

·                     With the support of both the hands on the hips, raise the upper trunk from the floor perpendicular to the head.

·                     Back head, shoulders and upper arms rested on the floor - chin touching the chest - body should be straight and vertically up

·                     With the support of both the hands slowly bring down the body back to lying position

Benefits :

As the name indicates sarvangasana is beneficial literally for all the organs of the body. It maintains the correct body weight by balancing the endocrine system, specifically the thyroid gland. The ears, eyes, lungs, thymus all benefit from improved blood supply. It eliminates throat and nose ailments, helps to tranquilize the mind.

Precaution :

People with weak heart, high blood pressure, excessively enlarged thyroid, weak blood vessals in the eyes, arteriosclerosis, cerebral thrombosis, impure blood, slipped disc, during menstruation for ladies should avoid.

Halasana (Plough Pose)

halasana

Method :

·                     From sarvangasana take the legs backwards straight - toes touching the floor

·                     Hands stretched in the opposite direction forming  a clasp

·                     Slowly come back to sarvangasana and return to the starting position

Benefits :

In addition to many other general benefits, halasana acts on the neck region. Also thyroid and para thyroid glands are rendered more efficient.

Precaution :

People who suffer from hernia, slipped disc, sciatica, high blood pressure or any serious back ailments should not do this asana.

Matsyasana (Fish pose)

matsyasana

Method :

·                     Supporting with the palms, placed adjacent to the shoulders, raise the head and touch the crown to the floor

·                     Place the hands on the lap, elbows touching floor

·                     Bring the hands back near the shoulders - Support and put the head back to normal position.

Benefit :

This is a complementary pose of sarvangasana. This asana improves breathing process. Good for Asthma, bronchitis or any other lung ailments. Very good preparation for other meditation poses.

Precaution :

People who suffer from peptic ulcer, hernia or serious spinal ailments should not do matsyasana without expert guidance. Ladies during advanced stage of pregnancy should avoid this asana.

Meditation

Meditation is an integral part of Yoga. A person's voice and his state of mind are inter related. A person's attitude is naturally shown in the tone of his voice. An arrogant person possesses a harsh voice. A soft person speaks in a soft tone. Regular practice of meditation influences th character of a person in a positive direction which in turn influences the voice of the person.Meditation brings about deepened awareness. A calm and balanced mind results from the practice of regular meditation. Ability to concentrate the mind increases. Focus of the mind helps perfect Sruti alignment. Meditation also helps to develop sensitivity of the ears which is very essential for a musician. The tremendous results obtained through meditation in connection to the voice training actually come just as side benefits. Above all it can really transform a person's life and influence positively many different aspects of life.

Hygiene of the voice

Ayurveda divides human body into three types. They are Vata, Pitta and Kapha. Among the 5 elements, Vata corresponds to the element Air. Pitta type of body corresponds to the Fire element. Kapha type is connected to the  water element.

"Uchaistaro dhwani rooksho Vijneyo vatajai budhai

Gambheero Ghanaleenastu Jneyo sou pittajo dhwani

Snigdhascha sukumarascha Madhura kaphajo dhwani

Trayanam gunasamyukto Vijneya sannipataja"

                                                - Tumburu.

Peak and intense sound originates from Vata type. Majestic and heavy sound is result of Pitta type. Flexible and sweet sound  comes from Kapha type. A mixture of these three  types is known as 'Sannipatajam'. So says Tumburu.

Bodily Symptoms

Vata (Wind)

Thin body - Dry and rough skin - Poor digestion and bowel movements - Weak body structure - implies a vata kind

Pitta (Bile)

Tall thin, strong body with high body heat - Good digestion and bowel movements - Acidity, Ulcer, Sleeplessness etc. indicate the Pitta type.

Kapha (Phlegm)

Fat body, good skin texture, shiny hair, strong nails, poor digestion and bowel movements are characteristics of the Kapha Prakriti. These symptoms could be utilized to identify the three kinds of bodies mentioned in Ayurveda. 

Basically you are what you eat. The body and the mind evolve from the kind of food we consume. Food can be chosen by each person according to his type of body. This discrimination will be conducive not only for the throat but also for the entire constitution. The types of food that we take have a great role in the culturing of voice. Grosser the energies of the food we eat, grosser the sound becomes. A musician consuming food types of subtle energies will be bestowed with a refined voice.

Vata type of people should consume lots of Vitamin-A. Carrot, Spinach, Pappaya all contain sufficient amount of Vitamin-A. A little bit of spices is good for vata type people. It will be better to substitute coconut oil with sesame oil for cooking. Small quantity of nuts also could be consumed. It will be ideal to develop the habit of eating vegetables half boiled. Vegetable soup is also good for a vata quality person. Care should be taken to eat warm food. It is advisable to avoid cold and refrigerated food items.

Pitta kind of people should definitely avoid heavy, oily, spicy, greasy food. Very bland and light food is the most ideal for the Pitta type of people. It is okay to consume small amounts of nuts. Salty, sourly, chilly hot food must be avoided by these people. Vegetable juices and fruits are very good for them.

Kapha oriented people should eat light food with little spices. Greasy, oily stuff need to be excluded. They should say "No" to heavy nuts, sweets and salty food. Vegetable juices, sour and fruit juices are there best friends. Herbal tea is suitable for the Kapha types.

Generally, fried items, sweets, cold items, bread, bakery items, food made out of refined flour, milk and milk products are to be avoided by vocalists. More intake of vegetable soup, fruits like papaya, apple, dried fruits, carrot, spinach etc. will benefit a vocal musician in developing a good voice culture. Modern fast food dishes are very harmful for the throat as well as for general health.

The Trigunas

The 17th chapter of the Bhagavat Geeta classifies food as Satvic, Rajasic & Tamasic.

" Ayu Satwa Balarogya Sukha Preeti Vivardhana

Rasya snigdha sthira hridya ahara satvika priya

Katvamla lavanatyushna Teekshna rooksha vidahina

Ahara Rajasasyeshta dukha sokamayaprada

Yatayamam gatarasam pooti paryushitam cha yat

uchishtamapi chamedhyam bhojanam tamasapriyam"

                - The foods that increase vitality, energy, vigour, health and joy, that are delicious wholesome, substantial and agreeable are dear to satvic people. Foods that are bitter, sour, salty, excessively hot, pungent, dry and burned are liked by the rajasic type of people. That food which is stale, tasteless, putrid, rotten and impure refuse is the food liked by tamasic kind of people.

Satva, Rajas and Tamas are three qualities inherent in everything. Satvic foods render the mind pure and calm and help to develop equanimity and balance of the mind. They also help to provide a peaceful attitude even during tough situations. Satvic foods are fresh and natural, preferably grown organically. They should be eaten raw, steamed or lightly cooked. Fruits have foremost importance in the Yoga diet. The curative effects of fresh juicy fruits are astonishing. Use natural sweeteners like honey etc. instead of sugar. Dairy products tend to intensify the production of mucus and this in turn interferes with the natural flow of breath. Hence it is not suitable for vocalists.

Rajasic foods over stimulate the body and mind and thus result in mental agitation, restlessness, anger, irritability etc. Onion, garlic, radish, coffee, tea tobacco all fall into the rajasic type of food. Foods that are heavily spiced and salted, chemical-riddled, convenience foods and snacks, refined sugar, soft drinks, prepared mustards, pungent spices, highly seasoned foods and anything that is excessively hot, bitter, sour, salty are all rajasic and are best avoided.

Tamasic food makes one dull, inert and lethargic. Meat, fish and all intoxicants are of Tamasic nature. Tamasic foods include all foods that are stale decomposed, unclean as well as over ripe and unripe foods. Also included are the foods that have been fermented, burned, fried, barbecued or re-heated many times as well as canned, processed, instant foods. Mushrooms and vinegar also are of Tamasic qualities. Over eating is also a Tamasic tendency.

This classification is meant to help one to change the dietary habits in a positive direction so as to enable the person to extract maximum benefit at the level of both body and mind. A wise choice of one's own food style can result in the production of a good voice with adequate control and refinement.

THE ART OF GOVERNING THE TONGUE.

The mouth of a wise man is in his Heart, The heart of a fool is in his mouth.

Choose to listen rather than to talk.

For silence is preferable to speech.

It is wiser to talk toolittle than too much, and to speak well, than to say many things.

Aim at speaking to the purpose than often.

The following rules are helpful regarding the control of our tongue:

1. Reflect before speaking.

2. Know how to speak by silence.

3. Restrain the tongue when the heart is agitated.

4. Be silent, when you feel too great a desire to talk.

5. Speak after others.

6. Never against others.

7. Always speak well of others.

8. Try never to excuse yourself.

9. Speak always with modesty.

10. Never against Truth.

11. Always with discretion.

12. Never speak through Humour. Silence the biting word when the Heart is stirred and agitiated. Hold in, check the tendency to "pour ourselves out" in conversation when "the wind blows fair".

13. Restrain from talking about your wrongs. Such restraint creates a new fountain of the happiness.

14. Control the tone of the voice.

15. Never seek information through curiosity.

16. Mark it a point to complain of nothing, neither of persons, events, nor things.

17. Do not speak of yourself, nor of your personal affairs.

18. Say little of your works; less about your troubles. Confide these latter to very few persons.

Silence is the greatest lesson ever preached -

Silence under irritation - Silence under criticism - Silence when rebuffed - Silence under disappointment - Silence under ingratitude - Silence under jelousy of others - Silence under disloyality - Silence when self-pleased - Silence in sorrow of all kinds -

No practice seems of more value than Silence. It gives the impression of latent force. It wins confidence.It secures deference. A judicious reserve clothes a person with mystery often the most interesting aspect of personality.

Silence has also a positive quality. There are forbearances of speech that constitute most effective replies; which work perusation that a torrent of eloquence cannot accomplish. 

HAVE YOU TRIED THEM?

A LITTLE MORE PATIENCE, to bear up with this person with whom I am compelled to live, and who is not at all congeneial to me.

A LITTLE MORE FIRMNESS, to continue this work which duty demands and which is so repellent to me.

A LITTLE MORE HUMILITY, to remain at the post to which God has led me and which does not fit in at all with my dreams and plans.

A LITTLE MORE COMMON SENSE, to take people as they are, and not as I should like them to be.

A LITTLE MORE PRUDENCE, to bother as little as possible about others and their affairs.

A LITTLE MORE STRENGTH, to endure an event which so suddenly and profoundly disturbs my peace of Soul.

A LITTLE MORE CHEERFULNESS, so as not to show I have been hurt.

A LITTLE MORE UNSELFISHNESS, in trying to understand the thoughts and feelings of others.

ABOVE ALL, A LITTLE MORE PRAYER, to draw God to my Heart and to take counsel with Him.

WISH YOU ALL THE BEST!

LOVE

Love, without desire to possess, knowing well that in the ultimate sense

there is no possession and no possessor: this is the highest love.

Love, without speaking and thinking of "I," knowing well that this

so-called "I" is a mere delusion.

Love, without selecting and excluding, knowing well that to do so means to

create love's own contrasts: dislike, aversion and hatred.

Love, embracing all beings: small and great, far and near, be it on earth,

in the water or in the air.

Love, embracing impartially all sentient beings, and not only those who

Are useful, pleasing or amusing to us.

Love, embracing all beings, be they noble-minded or low-minded, good or

evil. The noble and the good are embraced because Love is flowing to them

spontaneously. The low-minded and evil-minded are included because they

are those who are most in need of Love. In many of them the seed of goodness

may have died merely because warmth was lacking for its growth, because it

perished from cold in a loveless world.

Love, embracing all beings, knowing well that we all are fellow wayfarers

through this round of existence -- that we all are overcome by the same

law of suffering.

Love, but not the sensuous fire that burns, scorches and tortures, that

inflicts more wounds than it cures -- flaring up now, at the next moment

being extinguished, leaving behind more coldness and loneliness than was

felt before.

Rather, Love that lies like a soft but firm hand on the ailing beings,

Ever unchanged in its sympathy, without wavering, unconcerned with any response

it meets. Love that is comforting coolness to those who burn with the fire

of suffering and passion; that is life-giving warmth to those abandoned in

the cold desert of loneliness, to those who are shivering in the frost of

a loveless world; to those whose hearts have become as if empty and dry by

the repeated calls for help, by deepest despair.

Love, that is a sublime nobility of heart and intellect which knows,

understands and is ready to help.

Love, that is strength and gives strength: this is the highest Love.

Love, which by the Enlightened One was named "the liberation of the

heart," "the most sublime beauty": this is the highest Love.

And what is the highest manifestation of Love?

To show to the world the path leading to the end of suffering, the path

pointed out, trodden, and realized to perfection by Him, the Exalted One,

the Buddha.

Everything is Changeable

Life continually moves between extremes and contrasts: Rise and fall, success and failure, loss and gain, honor and contempt, praise and blame................and we feel how our heart respond to all that happiness and sorrow, delight and despair, disappointment and satisfaction, fear and hope. These mighty waves of emotion carry us up, fling us down and no sooner we find some rest, then we are carried by the power of a new wave again.

Little joy comes after many disappointments, failures and defeats. This is the nature of the world where we live with our intimate friends and the next day they become our enemies to harm us.

The world is an unending flux of becoming. Recurring rotation of coming into being and then passing out of existence. Every written word, every carved stone, every painted picture, the structure of civilization, every generation of man vanishes away like the leaves and flowers of forgotten summers.

"The body like a lump of foam;

The feelings like a water bubble;

Perception like a mirage;

Volitional activities like a plantain tree;

And Consciousness like a jugglery"

-Samyutta Nikaya.

Who is a Yogi?

To be a Yogi does not depend on one's creed, sex, dress, nationality, profession, status, education or on the fact whether he is a layman or a monk or whether or not he performs particular rituals. A person can be called a Yogi, in whatever position he is, if he is unruffled in any situation and is not proud of his success or sad about his reverses. He works without stress and strain with no attachment or murmering about the results. In other words, he performs his duty and accepts whatever comes in return with ease. He works as if he is acting in a drama, playing the given role without getting affected by the role he is playing. Such a person does not regret for whatever has happened in the past, nor does he dream for the future. He is fully immersed in the work that he is presently doing. He is simple, natural, egoless and pleasing to meet, with no showmanship or taboos. He is happy in every situation and has no planned way of life. He is an observer to whatever happens around himself. It is difficult to find such a Yogi, but to the extend that these elements are found in anybody, he is in the process of becoming a Yogi.

Surya Namaskaram - Sun Salutation

Anjali Mudra

       1. Feet in ‘V’-shape – Hands in “namaste” position 

Hasta Uthanasana
2. Inhale – Hands up – Backward bend 

Pada Hastasana
3. Exhale – Forward bend 

Aswa Sanchalanasana

       4. Inhale – Right leg (left leg) backwards – Head up 

Parvatasana

    5.   Exhale – Left leg backwards – Head down – parvatasana 

Sashstanga Namaskaram

6. Knees, Chest & Forehead touching the floor – crocodile pose

Bhujangasana
7. Inhale – Raise the upper trunk up – 

Parvathasana
8. Exhale - Mountain pose

Aswa Sanchalanasana

9. Inhale – Right (Left) leg forward – Head up 

Pada Hastasana

10. Exhale – Left (Right) leg forward – Pada Hastasana 

Hasta Uthanasana

11.  Inhale – Raise the hands up and bend backwards 

Anjali Mudra

12. Exhale – Bring the hands down

 “Namaste” position

•      Loosens up all the joints

•      Flexes all the muscles

•      Massages the internal organs

•      Activates the Respiratory, circulatory & all other systems.

•      Harmonizes the whole mind-body complex.