In 1955, Albert Einstein expressed the wisdom beneath the delusion of our separateness, what the seers and sages of the East have understood for thousands of years—that we are eternally and intimately connected by compassion. “A human being,” said Einstein, “experiences himself… as something separate from the rest – a kind of optical illusion of consciousness. This delusion is a kind of prison for us.”

When we have been wounded in childhood, many of us forget the wisdom of our connection and carry our sense of shame and isolation throughout our lives in the form of depression. We can free ourselves from this prison, Einstein says, by “widening the circle of understanding and compassion to embrace all living creatures and the whole of nature in its beauty.” But if we have suffered the pain of being human, if we’ve had our hearts broken, if we’ve been traumatized and betrayed, how do we shed the armor that protects the heart to embrace life fully again? The practice of yoga and meditation offers us many tools to break the bars of our prison of delusion. In a simple meditation experience, we can directly experience consciousness beyond the personal. In a simple breathing practice, we can deeply sense our connection to “the whole of nature in its beauty.”

Here’s a practice that has served me and my LifeForce Yoga students. May it serve you.

Find a comfortable sitting position and allow your eyes to close. In your heart’s mind, imagine a place that you consider beautiful—perhaps a cultivated garden or a forest trail or a beach or a gallery in an art museum—a place that brings you feelings of ease and contentment.

Take little “steps” of breath through the nostrils, as though you’re climbing a mountain. When you reach the top of the mountain, sustain the breath for a heartbeat or two (not longer than a count of four), and as you pause, imagine that you are there, in that beautiful place. And then allow the breath to release with the mantra “so hum,” which means, “I am that.” Repeat two times.

Now in your heart’s mind, imagine the face of a being you love, two-legged, four-legged, it doesn’t matter. See a face that makes your heart smile.

Take little “steps” of breath through the nostrils, as though you’re climbing a mountain. When you reach the top of the mountain, sustain the breath for a heartbeat or two, and as you pause, see the face of that precious being. And then allow the breath to release with the mantra “so hum.” I am that. Repeat two times.

Now in your heart’s mind, imagine a being you know who is suffering.

Take little “steps” of breath through the nostrils, as though you’re climbing a mountain. When you reach the top of the mountain, sustain the breath for a heartbeat or two, and as you pause, see this precious being who is suffering. Allow the breath to release with the mantra “so hum.” I am that. Repeat two times.

Now in your heart’s mind, imagine a crowded city street, people of all ages, colors, all manner of dress, rushing. See each person intent on the delusion of his separate thoughts, her unique feelings.

Take little “steps” of breath through the nostrils, as though you’re climbing a mountain. When you reach the top of the mountain, sustain the breath for a heartbeat or two, and as you pause, see this sea of humanity. And then allow the breath to release with the mantra “so hum.” I am that. Repeat two times.

Now in your heart’s mind, imagine a place of torment in the world—a refugee camp, a flood, a war zone and see the faces contorted with emotions or the blank stares of hopelessness.

Take little “steps” of breath through the nostrils, as though you’re climbing a mountain. When you reach the top of the mountain, sustain the breath for a heartbeat or two, and as you pause, see this tormented crowd. See individual faces reflecting pain. And then allow the breath to release with the mantra “so hum.” I am that. Repeat two times.

Now in your heart’s mind, imagine the joy of a community celebration—a wedding, a birth, an engagement, a graduation. See individual faces reflecting the true happiness they feel.

Take little “steps” of breath through the nostrils, as though you’re climbing a mountain. When you reach the top of the mountain, sustain the breath for a heartbeat or two, and as you pause, see the radiant faces. And then allow the breath to release with the mantra “so hum.” I am that. Repeat two times.

Now in your heart’s mind, see an image that makes your heart smile, an image that lights you up inside, maybe from nature, or maybe it’s a face.
Take little “steps” of breath through the nostrils, as though you’re climbing a mountain. When you reach the top of the mountain, sustain the breath for a heartbeat or two, and as you pause, see that image that nourishes your body mind and spirit. And then allow the breath to release with the mantra “so hum.” I am that. Repeat two times.

Sit for a little while longer, reflecting on your deep and intimate connection with everything, everything, everything. This is compassion. This is wisdom. This is love. This is who you truly are.

For more LifeForce Yoga Practices, please click here.

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