AYP Meditation English Directions
Advanced Yoga Practices (full yogic system with 8 limbs of yoga)
ADVANCED YOGA PRACTICES (AYP) is a full scope system of yoga that combines asana (posture) practice with pranayama, meditation, and samyama covering all of the eight limbs of yoga. It was integrated as a full and tested system by an American Yogi Yogani who had a regular work job, family and many obligations who like us had to keep his meditations particularly effective and integrated into a regular life of activity.
The system includes practices that can be taken on by people who are new to yoga and takes people all the way through, to gradually build up an advanced level yoga practice including samyama– the practice of moving inner silence outward into daily action. AYP is a particularly strong and effective approach where advanced stages can be reached by practicing for short durations twice daily.
It is suited for busy individuals and yogis of all levels, including beginners and yoga teachers. For more Information on Advanced Yoga Practices visit www.aypsite.org which includes books, audio, video and lessons as well as questions and answers to thousands of practioners and several language versions.
For Students who Have the Background & Training, the Following is Offered for Quick Review for Your Daily Meditations at Home.
For those new to AYP Practices please follow training, instructions and book by Yogani on www.aypsite.org
Beginner-Intermediate Practice in Class Usually Consists of the Following:
Step 1: Asana 10-15 minutes
Step 2: Pranayama 10 minutes
Step 3: Meditation 20 minutes
Step 4: Samyama 10 minutes (Advanced Students Only)
Step 5: Rest 10 minutes
Step 5: Questions 5 minutes
Step 1: Asana 15 Minutes [See Pictures]
Step 2: Pranayama 10 Minutes
Sit comfortably and close your eyes.
Now, breath slowly and deeply through your nose. Be relaxed and breath as slowly and deeply as possible.
Work your muscles so each breath begins in your belly and fills you up through your chest to the top of your collar bone, and then returns back down slowly.
Next, when you inhale, visualize Prana coming up from the perineum to the center of your head (the point between your eyebrows). Feel it travelling slowly up through the center of your spine.
When you exhale, visualize Prana going down from the point between your eyebrows all the way back to the perineum. Feel it travelling slowly down through the center of your spine.
We continue Pranayama for 10 minutes.
Step 3: Deep Meditation 20 Minutes
Once you have gotten comfortable, slowly close your eyes.
You will notice thoughts, streams of thoughts. That is fine. Just observe them without minding them.
After about a minute, gently introduce the thought … I AM … and begin to repeat it easily and effortlessly in your mind. If your mind wanders off into other thoughts, you will eventually realize this has happened. Don’t be concerned about it. It is natural.
When you realize you are not repeating the mantra, gently go back to it. This is all you have to do. Easily repeat the mantra silently inside.
When you realize you are not thinking it, then easily come back to it. The goal is not to stay on it. The goal is to follow the simple procedure of thinking the mantra, losing it, and coming back to it when you find you have lost it.
Do not resist if the mantra tends to become less distinct. Thinking the mantra does not have to be with clear pronunciation. I AM can be experienced at many levels in your mind and nervous system. When you come back to it, come back to a level that is comfortable, not straining for either a clear or fuzzy pronunciation.
Do this procedure for twenty minutes, and then, with your eyes closed, take a few minutes to rest before you get up.
Step 4: Rest 10 Minutes
We move next to Shavasana.
Take an easy breath, and relax.
Spread your arms a bit and raise your palms upward facing the ceiling.
Also, spread your legs a little making sure you are comfortable.
We continue in Shavasana for 10 minutes.
SAMYAMA FOR ADVANCED STUDENTS ONLY (NOT PART OF REGULAR CLASS)
Extra Step for Advanced Students Who Have Attained A Level of Inner Silence: Samyama 10 Minutes
If you have not yet practiced for about 6 months AYP twice a day (or some other method that has brought you inner silence) this step may be too early and will not do harm, but will not add anything until you have reached a certain level of internal silence.
Keep your eyes closed.
In this practice, we have 9 sutras.
We repeat each sutras twice, and let them the word go in silence. We start with the sutra “Love.”
After about 15 seconds, you repeat the word “Love” releasing i.
Then, after 15 seconds, you move to next sutra.
The sutras are chosen for a general balance of the whole system. The nine sutras chosen in AYP are:
Inner Sensuality (Pratyahara)
Akash Lightness of Air
If you finish all of the sutras before 10 minutes is up, you can pick your favorite sutra and repeat it until end or chose to repeat the last sutra Akash Lightness of Air. We continue Samyama for 10 minutes.
We do Samyama directly after the Meditation and follow Samyama by the regular 10 minute rest period.
I’m Too Busy….Why Meditate Twice a Day?
We meditate twice a day because our time matters to us. As we are changing our nervous system and giving it an operating system upgrade we need to be most effective with our limited time. Most people do not know, but about 4 or 5 hours of the first mediation, your nervous system returns to its prior state.
If you wait 24 hours before meditating again, your nervous system has to “reset” from scratch or begin again the next day. This makes meditation a little more difficult and fluid. By meditating twice a day you allow your system to progress far more rapidly and efficiently without re-setting each time. To upgrade the nervous system requires repeated and consistent daily effort. Consistent practice twice a day brings transformation in the least amount of time. If you are busy and want to save years of time, this is the way to go.
Should you not have time to do 20 minute meditation twice a day, it is best to do a 10 minute meditation twice a day then only a 20 minute meditation once a day. Having said this, just like physical exercise, less than 20 minutes at a sitting is not as potent nor beneficial for your nervous system. Nevertheless it is better than not meditating at all.
I am a Martial Artist and Marathon Runner, why Do I need to Rest after a 20 minute Meditation?
Resting after meditation is the most important thing you can do and an essential part of the meditation. The effects of the meditation to be integrated need the rest period. This is vital. If you don’t do it you could get nervous and irritable during the day rather than feeling the positive benefits of the meditation.
Rest is vital as there is a good degree of purging being done.
Can I do more than 20 minutes of Deep Meditation?
Stick to the twenty minutes twice a day followed by a 5-10 minute rest period after each meditation and only after being consistent for some time and feeling solid should you add other practices to your meditation or make it longer.
It is not advised to do more than the 20 minutes as you can do too much purging and it can overwhel the nervous system triggering irritability and anger. Should you be irritated, angry or feel nervous after the meditation or during the day, it may be a sign that you need to rest more after the meditation or take a long walk just after. Should that not work, you may want to decrease the time of your meditation until you become accustomed and comfortable again. Then slowly increasing it back to 20 minutes when ready.
Why Repeat the “I am” Mantra
Many of you have heard of the mantra “om” which is actually a rather advanced mantra. We start with the mantra “I am” as it first cleanses the area between the third eye and the pelvic region permitting the flow of energy to go smoothly up and down the spinal chord.
This is important later as we want to build ecstatic joyful energy in the body and make sure that the process will be most pleasant. Later at more advanced stages “om” will be added and futher enhancements possible in good time.
There is no need to rush to a more advanced mantra, as each mantra creates an important building block. Indeed, many of us can remain just on the one mantra “I am” for a lifetime.