The 3 Malas

The idea of the 3 malas comes from Tantra Yoga, specifically Kashmir Shivaism.  I first heard of the concept in an Anusara Yoga Teacher Training.  The 3 malas are found on the "Tattva" map, which I don't really understand, but is supposed to be a map of how "Consciousness" splits into everything that is.

This strain of Yoga philosophy believes that we are all pure Consciousness.  We are perfect and whole, but we forget that perfection.  The 3 malas are the 3 ways Consciousness is "veiled"; the ways we feel imperfection.  In my mind it is very much related to the idea of self-esteem.  We could think of it with this metaphor: we are each a crystal clear mirror, but we have layers of dust.  These layers of dust are the malas.  Why do we have them?  Why is Consciousness veiled?  Who knows.  Some say Consciousness is veiled so that we can remember our perfection.  We don't like in our perfection, but we can remember it.

The first mala, the mother of all the malas, is called Anava mala.  It is the feeling that we are not good enough.  We do not measure up.  We could also say it is an over-emphasis on individual self.

I am not good enough.
I am fat.
I am not smart enough.
I am not successful enough.
I am not good-looking enough.

The second mala comes from the first and is called Mayiya mala.  We could say it is an emphasis on others.  We feel separate from others.  We feel as though other people are judging us and noticing our imperfections.  We feel disconnected.  We feel small.  We have forgotten that everything is Consciousness (according to this strain of Yoga) and that we are inseparable from everything else.

"Feeling unworthy goes hand in hand with feeling separate from others, separate from life.  If we are defective, how can we possibly belong?  It's a vicious cycle: the more deficient we feel, the more separate and vulnerable we feel."  from Radical Acceptance, by Tara Brach, p.7

Radical Acceptance is a good source for ideas mentioned in this post.  It is a Buddhist text, but reflects the malas nonetheless.

The third mala is Karma mala, the idea that we are not doing enough.  This is the deep feeling that our self-worth is based on what we accomplish.  It is also the feeling of hopelessness and powerlessness-- like we don't have the power to act-- we're stuck.

The quality of our yoga practice is not a reflection of what we 'do'.  Our goodness as a person is not a reflection of what we 'do'.

"I have enough.  I do enough.  I am enough."  -- source unknown

Apana

Apana is the downward flow of energy.

Apana:

grounds us

calms anxiety

connects us to earth element

slows us down

is cultivated in restorative yoga

Apana moves out on the second part of the exhalation.

It is seated in the colon.

It governs elimination, menstruation, letting go.

The vayus are forms of vata: If a person presents with excess vata, he or she will potentially be quite anxious and fearful.  Without the downward flow of energy, she might present with constipation and amenorrhea.  In even more serious cases, there can be much pain in the abdomen because the energy is stuck and unable to flow down.  Treatments include restorative yoga, relaxation, tea, warm/soothing food, swaddling/wrapping of the body, etc.

Udana

Udana is one of the 5 vayus, or winds, that move through the body.

Udana is the mirror reflection of Prana:

Prana is absorbed from above us and around us; it nourishes us and governs absorption of nutrients.  Prana comes in through the senses and creates the environment for a clear mind.

Udana travels up through the body and heart and comes out of us as self-expression:

voice
writing
livelihood

While prana cultivates the environment for growth and clarity, Udana takes what we've developed and sends it back out into the world as an expression of each of us.

5 Vayus- Prana

The vayus describe the ways in which energy moves though us.

We can translate vayu as "wind"; these are currents that flow through the body.

Prana vayu comes into the body from above us and around us.  It is seated in the head.

Prana vayu governs absorption of nutrition in all forms and is associated with nourishment.

Prana comes in on the first part of the inhalation.

It comes in through all the senses and creates the potential for clear mind.

Certain places and people have more prana than others: the ocean has a huge amount of prana, new babies, forests, the Dalai Lama, etc.  We feel nourished in the presence of prana.

Relaxing the Self

When you take things personally-- or hunger for approval-- what happens?  You suffer.

When you stand apart from other people and the world as "I", you feel separate and vulnerable-- and suffer.

On the other hand, when you relax the subtle sense of contraction at the very nub of "me"-- when you're immersed in the flow of life rather than standing apart from it, when ego and egotism fade to the background-- then you feel more peaceful and fulfilled.

Paradoxically, the less your "I" is here, the happier you are.

When your mind is very quiet, the autobiographical self seems largely absent.

Self is just one part of a person.

We all routinely engage in many mental and physical activities without "I" making them happen.  In fact, often the less self the better, since that improves many kinds of task performance and emotional functioning.

Self depends a lot on the feeling tone of experience.  When the feeling tone is neutral, the self tends to fade into he background.  But as soon as something distinctly pleasant or unpleasant appears, the self mobilizes.

The self also depends greatly on social context.  Walk along casually: often not much sense of self.  But bump into an old acquaintance, and within seconds many parts of the self come online, such as memories of shared experiences-- or wondering how you look.

You don't need to be special.

Relax about what others think.

When you relax the sense of self and flow with life, you feel happy and satisfied.

-- Buddha's Brain, pp. 205-223

New Year's Day class

Rum Guest House poem

Watch what is arising for you: sounds that you hear, sensations that you feel, thoughts, emotions, etc.

Be with whatever comes, even if you don't like it.  We practice being with what comes instead of pushing it down or away.

"This too"

"This is suffering; other people feel it too.  May I be kind" -- Tara Brach

Meditation done at the beginning and end of class:

To paraphrase:

Feel the space that you're in.  Notice the sounds, feel the air, etc.  Take your awareness to the walls, the edges of the space.

Next, take your awareness out into the night.  See what arises.  Your awareness can extend as far as you can imagine.

Return your awareness back to the room, this space that you're in and these people you are with.

Bring your awareness into your body.  Be with what arises.  Watch without reacting.

Awareness doesn't need a subject: doesn't need an "I".  Be awareness.  Be breath.

Rumi-- the Guest House

THE GUEST HOUSE

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

-- Jelaluddin Rumi,
    translation by Coleman Barks