Breath of Life

I started my yoga practice in 1971 when I was twenty-one years old. Although healthy overall, I had suffered from both allergies and asthma since childhood, and assumed it was something I would just have to deal with for the rest of my life. One of the new things I learned from my yoga instructors, however, was a series of breathing exercises called pranayama (life force).

Gary, 25 years old, in scorpion pose

After a year of regular practice, I noticed dramatic results from my breathing program. Not only was I calmer and more focused, but my seasonal allergies had decreased and I no longer experienced asthmatic episodes. Now, forty years later, I am a perfectly healthy 61 year-old with an abundance of energy. I wake before six each morning and, except for meditation and meal breaks, run non-stop until almost 11 o'clock. Others sometimes have trouble keeping up with me, a fact to which my thirty-two year old assistant will gladly attest.

A human being can live without food for many weeks, and we can survive days without water. Without oxygen, however, a person can live for only a few minutes. This simple comparison illustrates why breathing is so important - to breathe is to live.

I have taught numerous eight week courses on ‘Yogic Breathing Exercises,' and I invariably chuckle when people ask me why they need to pay for a course on breathing; “I’ve been breathing since I was born. Why do I need this?"

The answer may surprise you.

The lungs can hold up to 12 pints (about 6 liters) of air. And although some of that is residual air that is not exhaled, do you have any idea what the average inhalation may be? The average person inhales and exhales one to two pints of air with each breath. That’s right, a mere 10% of the amount of oxygen necessary to promote the proper reproduction of cells and maintain the health of the body.

Furthermore, too little oxygen means a higher concentration of carbon dioxide in the blood stream, causing the blood to be acidic. The medical doctors with whom I've worked have informed me that almost all diseases are caused from a sustained imbalance in the degree of acidity/alkalinity in the blood. Without enough oxygen in the blood, stress and fatigue break down a person’s immune system. Given that our society values work and productivity over relaxation and balance, it's no wonder that we have so many people who are experiencing physical and emotional problems.

Acidic blood also triggers the "fight or flight" reaction in the brain. This condition causes the adrenal glands to splash adrenalin into the blood stream, causing our bodies to react as if we were under attack. Remember how it feels when someone cuts you off on the freeway? While purely speculative, a constant state of adrenal agitation leads me to question if this might be one of the many contributing factors in the amount of violence we read and hear about every day.

Conversely, when you train yourself to take deeper breaths and longer exhalations (yogic breathing), the oxygen levels in the blood increases, creating more alkalinity in our bodies. This activates a center in the brain that produce the relaxation response. This center is in the brain's frontal lobe, an area that controls decision-making. In order to make appropriate decisions in our life this center has to activated. Stress unfortunately deactivates this center! I think we all know at least one person who continues to make bad choices (each time expecting different results) in their life. Check out their shallow breaths!

The breathing techniques found in yoga can literally change your life. One need only imagine what a different society we would live in if only we taught our children how to handle stress by employing a few simple breathing exercises rather than harmful activities like drinking, smoking, and turning to bad food choices for comfort. Too much carbon dioxide is poisonous to the human body, and I find it an apt, but a sad metaphor that our planet is now experiencing the same problem- excessive carbon dioxide emissions continue to contribute to global warming. Yoga encourages us to decrease our carbon footprint, only this one is inside our physical body!

Yogic breathing trains an individual to increase oxygen levels by using more of our lungs' capacity. Our nervous system strengthens, our digestion improves, and the cells in our body repair and reproduce themselves correctly. More oxygen means more energy. This permits us to experience life in a more relaxed, dynamic and productive manner. After teaching more than 60,000 yoga, breathing and meditation classes I have observed that clients who include a regular breathing program in their daily routine soon discover that their body is healthier, their mind is clearer, and they are much better at coping with the challenges and stresses of daily life.

There is one important point to make concerning the Breath of Life. With only a few exceptions, yogic breathing relies on the use of the nose. Mouth breathing weakens the immune system, one of the reasons for this is because it fails to stimulate the five cranial nerves located on the ceiling of the nasal cavity. These nerve centers are essential to our appreciation of the subtle, invisible pleasures offered by life. The most well-known, of course, is the olfactory nerve, which gives us the sense of smell. Just imagine the last time you smelled something you liked. Whether it was a rose, the scent of a fresh-cooked meal, or the full breaths you take upon reaching the beach, you inhaled deeply, allowing your brain to fully appreciate the smell. When it came to designing the human body, Mother Nature did an amazing job.

Breathing through the nose also regulates our emotions, the science of yoga teaches that every smell has a corresponding emotion. You can see these in how the nose responds to different situations. When we are angry the nostrils flare, when in your lovers arms both nostrils open widely, in deep meditation the slightest stuffy nose disappears, and when we cry our nostrils become clogged. Using the techniques that have been passed down for thousands of years, we are able to keep out bodies and minds in balance by paying attention to the cues from our body. Thus allowing us to expertly navigate through the emotional landscape of our life.

Try this simple Three Part Breathing technique:

1. Take a slow deep breath (using your nose of course) as you puff out your abdomen, then expanding your rib cage, and finally feel the air reaching up to your shoulders.

2. Exhale very slowly in the opposite direction: shoulders, rib cage and end by pulling your tummy in.

3. Repeat this for three to five minutes.

If you begin to feel light headed it means the oxygen levels are increasing and the carbon dioxide levels are decreasing. Over time your body will recognize this as normal. Practice this yoga breathing exercise twice a day for a week and notice the results.

I often joke with my students about how wonderful it would be if our parents had received an owner’s manual as soon as we were born. And there, on the first page, in bold letters, would read:

This manual contains all the information necessary to allow your child to remain healthy and emotionally balanced for their entire life. Therefore, please read and memorize chapter one entitled: Breath of Life!

Gary, 61 years old, in king dancer's pose

So... What's Your Story?

We just sent out the publicity for an upcoming talk at the Serai Social Club in Vancouver. Serai is taken from Turkish, and it originally referred to a meeting place for caravans, allowing different travelers to meet on their respective paths. When the manager inquired about a possible topic for the evening in February, we decided to first speak with the owners and learn more about the organization. Radha, unfortunately, was busy packing up the house for our impending return to Florida so I invited our friend and collaborator Greg to join me.

we'll be home to Vancouver in less than 6 weeks...

The Serai Social Club began as the Campoverde Social Club, founded by Rachel Greenfeld and was recently purchased and renovated by two lovely people, Cybil and Michael. They had been members of the club in its original conversation, and we all enjoyed a lively conversation while sitting on the club's cozy, comfortable couches.



It was then that I realized how fortunate it was to have this social club in our neighborhood. Kitslano is a fabulous area of Vancouver, and the friendly people that walk these streets are one of the reasons Radha and I decided to relocate from South Florida. This sense of community was only reinforced when Cybil and Michael told us about the club's sole requirement for membership - to reach out and connect with everyone.

To me, it sounds like the perfect reason to go out at night. Rather than sitting alone in a crowded bar or restaurant, at this place you could enjoy talking to the people around you. A ready-made community of friendly individuals who were interested in being a part of your world, talking, laughing, and sharing stories.

Michael told me how he had been traveling in London, and after a disappointing experience at a local pub he discovered one of the many social clubs that are spread out all over London. His love of conversation and listening to others share their life so enthusiastically led to his joining Compoverde upon his return a few months later. Not long after, he and Cybil decided to purchase the club.

As the four of us talked together, I became excited that Radha and I would have the opportunity to meet the other members of this great establishment. After all ,we have spent our life enjoying hanging out with people who love people. I told her about my experience when I got home that evening, and we immediately began brainstorming what we might share with the club's members.

A week later, it came to us like a bolt of lightning. The techniques and tools we share with others are drawn from our own experience, and - as anyone who has ever joined us for satsang can attest - storytelling is a large part of our teaching method. Realizing that the social club provides a place where people gather to share food, wine and conversations about their lives, we decided to share some of the stories from our life. After thirty-plus years of marriage, seventeen (soon to be 18!) pilgrimages to India, and two trips around the world, we have plenty of them.

Radha riding a camel in Jaipur, India

So, we'd like to know.... What’s your story?

Watching Things Change Around Me

In our work, Radha and I have many opportunities to interact with conscious and loving individuals, and one of our most prominent goals is to practice compassion. Definitions abound for this word, but for us, it simply means keeping our hearts open to all those who are suffering. Some of them we know intimately, yet this morning it was much bigger then that. I woke feeling sensitive and vulnerable, and there was a heaviness in my chest as I contemplated those in need who we do not know. Earthquakes, floods, the recent tsunami - so many people have been suffering these past months.

Four decades of meditation have allowed me understand the impermanence of my body, my mind, and everything that makes up this world around me. Yet, I would never want that to downplay the emotional experience of watching things change every day, every month, every year and certainly every moment. What I felt this morning was not overwhelming, just a gentle swirling sadness that invited me to sit in meditation and send out wave after wave of soft surrender.

In our weekly meditation gathering the evening before, I laughingly used my self as the example for the ever-changing nature that we call Life. I told how shocked I was a few months ago when suddenly the image in the mirror had my father’s throat. Wrinkled skin had suddenly appeared where, only the day before, there was the smooth skin of a twenty year old. I laughed along with the others for the image actually made me feel closer to my Dad than ever before.

me and my Dad, looking more alike every day

Hmmm... Maybe my sadness is born of the realization that next month will be the anniversary of my Mom’s passing. Or maybe, without even knowing it, my upcoming 61st birthday is sending me a signal. I love that I feel these deep emotions, and it seems to me that dancing through this ever-changing field of possibilities is the only viable option. What begins in a flash, so quickly (or not so quickly) inevitably ends. Pleasure and pain mix together so perfectly, and offer an infinite variety of moments where we can either let go (let G_d) or struggle fruitlessly, hoping and striving for the fulfillment of our desires.

I know that life is an exquisite movement of consciousness. And, as I embrace every emotional interaction with my world, I am re-minded that we are all connected to the same Source. Truth is One, and the paths to it are so many.

Dress Up Time for Your Salad?

A group of us gathered this Saturday for our monthly meditation day. Although we love the hours of hatha yoga, pranayama (breath work), discussions and long periods of meditation, everyone looks forward to sharing a vegetarian meal at the end of the program. Our delivery of local veggies had arrived two days earlier, and I planned a soup and salad with fresh multi-grain bread from Old School Bakery.

a beautiful head of lettuce from this week's delivery

When I emptied the box of veggies I was impressed by the amount of prana (life force) that poured out onto the kitchen counter. Our assistant Kalyani prepared the lettuce, and I sliced some of the beautiful tomatoes, including the small grape tomatoes that came in a variety of colors. As I held up the gorgeous two-toned green and red pepper, my husband walked over to inspect the produce. It was then that I remembered I didn't have any salad dressing.

We've avoided commercial dressings for many years, even at the natural food store. As soon as I started to read and pay attention to the labels, I was shocked to see the long list of unhealthy ingredients. Even those labeled "natural" or "organic" are often chock-full of sugar. Healthy eating and keeping the calories down has motivated us to prepare our own dressings. I immediately thought to call Sherry (her nickname is Vidya- see previous post) who happens to be, among others things, a professional chef. She makes a killer salad dressing that enhances everything it touches.


Sherry's Salad Dressing

3/4 C Virgin Olive Oil
1/4 C Balsamic Vinegar
1 tbs Dijon mustard
1/8 tsp Thyme
Salt & Pepper
Stainless steel bowl
Whisk

Directions:

1) Place balsamic vinegar into the bowl.
2) Place the olive oil in a measuring cup w/ handle.
3) Slowly whisk a small amount of oil into the vinegar.
4) Continue whisking small amounts of oil into the vinegar until it begins to thicken.
5) The mixture will lighten in color as it incorporates.
6) When completely blended, the consistency of the Dressing will "hold" together on the back side of a spoon.
7) Lastly, add in Dijon mustard & Thyme & Salt & Pepper to taste.

The Dressing will last for several weeks. Om Appetite!

So what’s in a Name anyway?

In 1972 I was given the name Gopal by my spiritual teacher Swami Satchidananda. His guidance and instructions were invaluable to me. At that time in my life, I was lost, depressed, and without purpose or meaning. I credit his expert knowledge of the ancient science of Raja Yoga (the Royal Path of Meditation) as the single most important event in my life. By participating in these ancient practices, over the years, I slowly became aware of how the mind functions as an instrument of perception. I credit my meditation practice for awakening within me the ability to observer my confused mind and create a healthier relationship with my thoughts and emotions.

One of the methods that has been used in India, as well as may other cultures, is the use of names to denote specific stages of one’s spiritual growth. The name Gary was given to me by my parents, and as my personality developed I identified myself with it. All the positives and negatives that defined me were encapsulated in that name. Gary was a child, an altar boy, an actor, an athlete, a student, a depressed young man, an angry person when he did not get his way, a hard worker, a kind person to those in need, an ROTC cadet, and (very briefly) a second lieutenant in the United States Army. All the good, the bad and the ugly fell under the name- Gary.

After a few months of practicing Yoga, I was so taken by this science of higher consciousness that I moved into the New York City Integral Yoga Institute. It was after deciding to become a full time yogi that my teacher gave me the spiritual name Gopal. The name has more than one meaning, but the definition I identified with was that it represented the playful aspect of consciousness that is simultaneously dedicated to remaining connected to one’s higher power at all costs.

I began to see that inside of me was two people: Gary was the one who lived in the world, and Gopal was the one who focused on serving others and being spiritually aware. It was Gary who got angry, and Gopal who remembered to take a pause, breathe deeply and get back into balance. Gary was tempted to fall into old unhealthy patterns, and Gopal was the loving voice inside that steered me back on course once again.

When I was invited to take the pre-monastic vows by my teacher, I was given the name Brother Gopal Chaitanya. My new name was a constant reminder of my vows of poverty, chastity and obedience to a higher purpose in life. Gary, who became Gopal, was now trumped by a higher power, one that had a new focus in his life - to live in accordance with the divine. Whenever I used my spiritual name or heard it being used by others, I was immediately reminded of my true purpose in life..

And then I took the monastic vows. I fervently made the decision to serve, to love, to meditate and to realize my true immortal blissful nature. The name I was given was Swami Sudhananda. Swami is a Sanskrit word that means to know one’s true Self, sudha means purity, and ananda means bliss. I was a young enthusiastic twenty-five year old ready to live up to every aspect of his name- to know that my true nature was pure bliss!

Words create a distinct reality inside our heads, and the act of naming brings abstract meaning to mere sounds. And, in my early years practicing yoga and meditation, these sounds were powerful enough to consistently turn my attention to a higher purpose, a more universal understanding of the meaning of life. I was in awe of each of my new names. And through it all, Gary represented my worldly persona while Gopal, Brother Gopal and Swami Sudhananda all tuned me into a wiser, less disturbed, more loving me.

When I left the vows in 1976, after an emotional process led by Swami Satchidananda, I was ordained an interfaith minister. And, even though to this day I never use the title reverend, it is nonetheless my official title. That, of course, is a whole nother story.

Radha, reminding me to stay on track

These days I go by two names: Gary is the one who works in the world, serving and struggling with all the issues that are common to our human nature; and Gopal is the playful, spiritual, and often irreverent guy who loves to meditate and focus on the finer things in life. Gopal is the part of me that knows everything in life has purpose and meaning.

Following in the tradition that has guided seekers for the past five thousand years, I also give a spiritual names to students who are struggling with their mind and want to transcend the familiar patterns that so often lead to frustration and dissatisfaction. By giving them a ‘spiritual nickname’, it reminds them that they are always connected to their inner wisdom and higher power. A perfect example of the effectiveness of this tradition can be found in our dear friend Sherry. She is reminded of her greatness each time she hears us call her Vidya, and in hearing that name, she remembers that she is always a channel for wisdom, clarity, kindness, compassion and love.

our friend Vidya

So, it turns out, there is a lot in a name.

excerpt from Chapter 18: "Like a Rolling Stone"

Mick’s voice shook me from my musings, “What would you like to hear?”

Surprised he noticed me, I hesitated a moment before answering, “How about ‘Waiting on a Friend?’”

“That’s a nice change,” he said. “Most people just want to hear ‘Satisfaction.’”

Mick began singing in a soft falsetto to save his voice, and Charlie started beating out a rhythm with his feet and hands. Ronnie added the occasional harmony, and Keith joined in after a quick trip to the bathroom. Mick danced closer and closer to me as he sang, looking into my eyes and inching right up to the brink of embrace before pulling away. My heart skipped the first time it happened, but I soon realized that he wasn’t really singing to me, only performing to an audience of one. They were still on stage, and the impromptu concert was allowing their energy to settle. Except for the cocaine, they reminded me of a bunch of kids hanging out, cracking jokes, and having fun.

On one of his return trips from the bathroom, Keith brought out a joint and handed it to me. I passed it along to Bill, and as he took a long toke I burst out laughing. Half-stoned, Keith slurred out, “What's so funny love?”

“He looks… He looks… He looks like a raccoon.”

The room shifted its attention from me to Bill. His black eye shadow had run during the concert, and he looked exactly like a raccoon smoking a joint. Everyone erupted into hysterics. When we finally regained our breath, Ross popped his head up and chimed in from a sofa in the corner, “You're too much, Donna.”

I turned to look at him, but he had already lowered back down again. He had hunkered in with a bottle of bourbon as soon as we got there. Mick and I looked at each other and he rolled his eyes at me.

I shrugged my shoulders, “Ross is Ross. What else can I say?”

Mick smiled in acknowledgment and then returned his attention to the music, improvising vocals to a new chord progression Ronnie was working on. I nursed my orange cup of Jack Daniels for the rest of the night, and another hour passed, full of songs and laughter.

Radha with her blind cat Omar,
the summer she hung with the Rolling Stones

Trance or Meditation?

We've just returned to Florida after a month of, among other things, writing and editing our book in Vancouver. After twelve busy weeks of teaching and leading our Enlightening Relationships seminars, we needed a little rest and relaxation. Vancouver, like South Florida, offers us many opportunities to discover like-minded souls, and last week we enjoyed a leisurely stroll along the water on our way to Granville Island, nestled under the Granville Bridge across from downtown Vancouver. This has become one of our favorite places to take in a show, stock up on the fresh local produce, check out local artists, and dine in one of the many delicious restaurants.

As we meandered our way around the island to meet our friend Fritz, we were engulfed by a sea of excited tourists enjoying the 2010 Olympic games and festivities. There were long lines waiting to get into everyone of the venues, including the pavilions showcasing the provinces of Quebec and Ontario. Live music, events for all ages and a carnival atmosphere had the entire place jumping.

Radha with our friend Fritz

Fritz has been an articulate, intelligent, and socially active citizen of Vancouver ever since he first arrived from San Francisco back in the late sixties. We met him six years ago, while first exploring the delights of the island, and quickly became friends. His decision to become a Canadian was at least partially a response to being arrested in Selma, Alabama, while supporting the civil rights movement. His search for a more socially conscious government brought him to Vancouver. We arrived at his woodwork shop unannounced, and he was delighted to see us.

After of catching up, Fritz asked a question that sparked a lengthy conversation. As one of the senior members of the oldest pagan community in North America, he shared that his group had recently decided to become a teaching community. One of their new members has been practicing Transcendental Meditation for a number of years, and since the pagan group was already familiar with their experiences in the trance state, they quickly realized they needed to know more about the practice of meditation and how it differs from trance.

Radha and I have had a regular meditation practice for close to forty years as well as numerous trance experiences, and I told Fritz about my three most memorable trance experiences:

1) Sufi dancing
2) the movement portion of Osho’s Chaotic Meditations
3) chanting at the Hari Krishna temple in Montreal

In each instance, I experienced myself as an individual in perfect harmony with everything around me: nature, people, the sky, the earth all became an extension of my being. What remained, however, was a definite sense of being an individual, of being a person who is having an experience.

Similar to trance, meditation allows a state of euphoria to saturate the consciousness. The difference for me is that, in deeper states of meditation, all sense of individuality dissolves. There is no "me" to be separate from nature or earth or sky. We become absorbed into something that can only be explained after the experience ends.

During the course of our conversation, Fritz asked me if I would be interested in writing a paper on the differences between trance and meditation for the elders of his community. Fascinated by the topic I agreed.

That brings me to an invitation. If you have experience with trance, meditation (a daily practice for more than a year would be preferable), or especially both, I would appreciate your comments and contributions. Just write them in the comment section of this article, or email them to me at gary@gopalgarybello.com. I have began organizing my thoughts around this topic and look forward to reading yours.