Meditation Series
This fall, Yoga Matrika is offering a 12-week Meditation Series facilitated by Bhante Pema. This is a very unique opportunity in Pittsburgh to study and practice meditation. By making a 12-week commitment, you will start to see the benefits of regular practice over the course of three-months.
Dr. Josephine Briggs, the Director of the National Institutes of Health, National Center for Alternative and Complementary Medicine, says that, “It is now well established that the meditative state can be associated with changes in electrical function of the brain, and recent imaging studies suggest that there may actually be neuroanatomic changes as well.” In addition, a new study by the Public Library of Science suggests that regular meditation can have a significant impact on stress related illnesses. “The study found that in comparison to a control group of people who had never meditated, a group of regular meditators actually suppressed twice the number of genes that induce stress responses such as high blood pressure and inflammation in the body.Long term effects of the expression of stress-related genes can have very harmful effects on health, including high blood pressure or chronic pain. Those who meditate regularly are thus at a greatly decreased risk for developing these problems.”
According to NCCAM, over 20 million Americans practice meditation for a variety of health benefits. You can find out more about meditation and the types of research that are being conducted now regarding meditation and impact on specific health problems here.
Our course instructor, Bhante Pema, is a Buddhist monk and is currently the resident teacher and abbot of the Pittsburgh Buddhist Center. He is also working on a Ph.D. in Religious Studies at the University of Pittsburgh. While the instructor is a Buddhist monk, the meditation style and techniques that are taught in this course are secular and this is not a religious group and instruction in Buddhism is not provided. Everyone is welcome to learn these techniques to benefit their health and well being.
REGISTER HERE: $130 for 12-week course
Ven. Soorakkulame Pemaratana (aka. Bhante Pema)
Ven. S. Pemaratana was ordained as a Buddhist monk in 1986 and received higher ordination in 1997. His monastic training was under the tutelage of the most Ven. Attangane Sasanaratana Maha Thero at Sripathi Pirivena, Diyakalamulla, Kuliyapitiya, Sri Lanka. He holds a bachelor’s degree with first class honors in Buddhist Studies from the University of Peradeniya and a master’s degree in philosophy from the National University of Singapore.
He has lectured at the University of Peradeniya and the Buddhist and Pali College of Singapore. He conducts regular lectures and workshops in Buddhist teachings and meditation. The Transcultural Society for Clinical Meditation in Japan gave him the 2008 Haruki Award for his research paper on Meditation and Cognitive Behavior Therapy. He is currently the resident teacher and acting abbot of the Pittsburgh Buddhist Center.
Posted by Sharon Fennimore Rudyk, Owner and Director of Programs for Yoga Matrika, an intimate yoga studio located in Squirrel Hill, Pittsburgh, Pennsylvania. Discover more about our unique programs that explore the incredible healing power of yoga, breath and meditation on our website.
Compassion and Generosity
For those of you who live in Pittsburgh and use public buses regularly for transportation, you know that the last week has been a nightmare. At all times of day and night the buses are crowded and most service that we had come to depend on every 15-20 minutes is now only coming once every hour. Many bus drivers are frustrated and exhausted and riders are squished and even riders that have no business standing and hanging on for dear life are being asked to do so. With the reduction in service, many buses are too crowded to stop and pick up new passengers along the route. As I looked out the window when we passed stops by there were literally ten to twenty people waiting at these stops who would now have to wait 30-minutes to an hour for the next bus with absolutely no guarantee that one might come that would actually be able to stop and pick them up.
I am currently 30+ weeks pregnant and was riding the bus with my four year old son last weekend since I had promised him a trip to the library. It was the middle of the day on a Sunday and we got onto a very crowded bus. One person in the front got up to give us their seat and I had my preschool age son sit down and I stood in front of him. The way the seat hit him in the back of the legs caused his legs to “fall asleep” during the ride and when we got up to push our way out of the bus his little legs buckled under him and by the time we made it off the bus he was complaining that his knee hurt. We had to go into a drug store for something and, by that point, my son was loudly insistent that his knee hurt VERY MUCH. Upon inspection it was clear to me that it was related to the seat on the bus and would be relieved in a few minutes since the cause of the problem had been removed.
About 5-minutes later, a man wearing exceptionally filthy clothing and pushing around a small cart of equally filthy belongings came up to me in the drug store. In one of his hands, he held out a damaged children’s toy that had, in its day of new glory, probably been a plastic jeep car of some kind, but was now a three-wheeled go cart without doors or a roof—-just the base and three-wheels remained. The man said to me, “Your little boy’s knee is hurt? Would this help him feel better?” I was so shocked that all I could come up with was, “Oh, no, we couldn’t take your car! Thank you so much, but his knee will feel better in just a minute.” But after we left the store, all I could think about was the incredible human capacity for compassion and generosity that is possible regardless of our perceived or actual economic resources.
Here I was, completely self-absorbed in my clean clothes with my floral Vera Bradley purse working through my frustration at having had to wait for a bus and be so inconvenienced by the uncomfortable ride while I searched the shelf for allergy medicine that I could afford to buy for my child and this man, who appeared to have nothing—certainly, he had less resources than I did at that moment—offered both his compassion for my son’s pain and an extension of a gift of all he had. My response was to refuse the physical gift, but the extension of compassion and this generous offer are gifts that will remain with me for a very long time.
So many of us think that we don’t have anything to offer, when, at any given moment, we are given infinite opportunities to extend compassion and generosity to the people around us. While making donations to organizations and individuals who are doing important work in our community and around the world have their place, if we do not have the financial resources to make these kind of donations, there are still opportunities to give and to improve the lives of other people. A kind word, an offer of help, giving your seat on a crowded bus, or an extension of the resources that you do have without any selfish intent—–these are gifts that we can all give to one another.
Research shows that meditation that includes the extension of compassionate thoughts and wishes, even to complete strangers and on a large scale such as an intention for the happiness of “all living beings” has a profound impact on the shape of our brains and, ultimately, our own health. This is not to suggest that we should be compassionate only to reduce our own emotional and inflammatory response to stress, but there truly are benefits to all living beings, including ourselves, when we make this a part of our practice. Instead of thinking that we have very little to offer, we can delight in the fact that being alive gives us myriad opportunities to explore the gift of compassion regardless of our economic status, career choice or lifestyle. Even better news is that every breath we take is a new opportunity, a refresh button of sorts, and a chance to take this moment to improve the experience of all living beings.
Post by Sharon Fennimore Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania. Find out more about comprehensive meditation and stress reduction programs on Sharon’s website.
Language and Love
The Lost and Forgotten Languages of Shanghai
by Ruiyan Xu
This is a fabulous novel, a great read and especially recommended for anyone with specific interest in language and identity and the role of language in our relationships. For anyone who has played the part of the “expat”, the “native” or the “alien”, this novel will both remind and revise how you think language may have played a role in your experiences.
This book is recommended by Sharon Fennimore Rudyk, an avid reader and independent yoga instructor in Pittsburgh, Pennsylvania. Find out more about her classes and teacher training programs online http://www.yogamatrika.com/.
Good Reading
Ever since I could read, I’ve taken great joy in the process. From the selection of the book to finishing the last page, I’m just happiest when I am reading. I tend to read for the sake of reading and am not particularly attached to any one genre. This being said, I take great pleasure in reading novels. There’s something divine about becoming absorbed in the relationships, experiences and processes of other people when you don’t have to worry about the reality of it all.
In both of these novels that I recommend below, the characters struggle with considerable problems and negotiate complicated relationships, but neither are tragic. What I mean to say is, these are not upbeat or funny novels, but they aren’t going to have you crying into your pillow as you fall asleep either. Perhaps that is what makes them perfect reading for this transition from the dark of winter to the lush potential of spring.
I’ve recently checked-out and read two good books from the Carnegie Library here in Pittsburgh (I’m returning them soon so reserve now!) and I thought I would share. Both of these novels are about family in their own unique ways and neither of them have anything to do with yoga, but both receive my Sharon’s fiction picks thumbs up:
The Last Talk with Lola Faye (2010)
Thomas H. Cook
Sacramento Book Review for this book
The Particular Sadness of Lemon Cake
Aimee Bender
Seattle Times Review for this book
These books are suggested by Sharon Fennimore Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania. Teaching schedule and information about private appointments and teacher training programs can all be found at http://www.yogamatrika.com/.
Spring Preparation #6: Make a Commitment
The kind of commitment that I’m talking about is also sometimes referred to as “put your money where your mouth is.” You know that you want to make a commitment to developing your yoga practice, your meditation practice or both. Maybe you’ve been meaning to try yoga for a while. Perhaps, after the 15th article you’ve read this month about the benefits of meditation you feel almost obligated to give it a try. Maybe you’ve let your mat get dusty this winter or it might even be frozen in your trunk?
Whether you’ve never done yoga or meditated before or you’ve been a yogi at heart for forever, this season of renewal reminds us of the value of commitment. Registering for an 8-week small group series with Sharon for this spring is an excellent way to ease yourself back on your mat or cushion or find out what all the buzz is about for yourself for the very first time.
Here are just some of the benefits to committing to a private small-group class over dropping-in on large studio classes:
- You have the opportunity to develop a relationship with your teacher and your fellow students. You know that this small group will notice your absence and you will miss seeing them too and these relationships help you get to class when you aren’t quite feeling up to it.
- You write the dates and times on your calendar and then you make it happen. If you have to arrange a babysitter, then you do it. If you have to figure out what bus you are going to take, you find that schedule. When it is on your calendar, then you do it. Making a class a habit is an excellent way to make sure that you actually attend.
- In a small group you get the attention and support you need to learn new skills. With an 8-week series, the material can be presented in a consecutive way. The instructor can get to know you and your special abilities and is prepared to modify your practice just for you. No more hiding in the back of the room just hoping you don’t hurt yourself!
- Let’s be honest. You spent the money and now you are going to show up.
- When you make a commitment, a whole new realm of opportunities will open up for you. Whenever you make a commitment, it means saying “no” to other things or people. But, it also means that a completely new set of possibilities will be revealed to you.
Stop talking about doing yoga or learning how to meditate and SIGN-UP. See you in April!
This post was written by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania. Read more about Sharon on her website.
Spring Preparation #5: Spring Ahead in Time
This Saturday night (Or on Sunday morning when we wonder why we are at church/yoga class/work when everyone else failed to show up and know quite honestly that it isn’t about moral superiority …..) we will change our clocks so that they are an hour ahead. In a pessimistic essence, we lose an hour of sleep and then, by Sunday evening, we’ll have trouble falling asleep as it will feel way too early to turn in. In our most optimistic essence, we could see this as a head start. Taking a middle path, we can take this opportunity to explore our attachment to time and re-negotiate our relationship to time.
Here are two books that I can recommend that may help you think about time in a different way:
Infinite Life (2004) by Robert Thurman
This is a series of meditations and spiritual guidance that suggests we can be happier if we live as though our actions and thoughts have infinite implications for both our own happiness and the happiness of all living beings. The meditation guidance is valuable both for beginners and for experienced meditation practitioners.
Einstein’s Clocks, Poincare’s Maps (2003) by Peter Galison
In this book, Galison explores how Einstein and Poincare’s ideas about time and space changed how it was possible to think about simultaneity and the way that physics, philosophy and technology were changed by these ideas. Within this history of science narrative is a complex story of how the perception of time changes and the social and political implications of both our understanding and use of time.
Written by Sharon Rudyk, an independent yoga and meditation instructor in Pittsburgh, Pennsylvania. Check out my teaching schedule online at http://www.yogamatrika.com/.
Spring Preparation #4: Nourish the Spring Body
In this season, we should be nourishing the body by adding foods that support the yang qualities of spring:
- Drink mint tea with honey
- Cook with pungent herbs: basil, fennel, marjoram, rosemary, caraway, dill & bay leaf
- Whole grains, legumes and seeds
- Beets, carrots and sweet starchy vegetables
- Cook vegetables at a higher temperature for shorter periods of time
- Emphasize raw and sprouted foods
- Eat moderate amounts of food and avoid late meals
All of these ideas were taken from a fabulous nutrition reference:
Paul Pritchford. Healing with Whole Foods: Asian Traditions and Modern Nutrition. Third Edition 2002.
Spring Preparation #3: Laugh Outloud
I understand that ironic humor is perhaps an acquired taste, but if you have the taste for it, then I highly recommend the book Half Empty by David Rakoff. In this intelligent collection of essays, Rakoff explores the darker side of optimism which is sometimes better known as pessimism. As dark as the essays may get, this is the first book that I have read in a long time that made me laugh outloud on a public bus. Usually I can control myself or manage a little chuckle that could also be interpreted as a facial tic or perhaps having something stuck in my teeth. But, this book made me laugh in an unmistakable way and loud at that.
I imagine that it says a lot more about me as a person than it does about the book itself that a collection of essays on pessimism is what brought me into public peals of laughter, but I still recommend the book. It’s delicious spring reading at its very best. Dark enough that it doesn’t give you a cavity, but intelligent and funny enough that it gets you through a challenging week with a smile on your face. Priceless.
Prenatal Yoga Pittsburgh
Printable Schedule of Spring Matrika Prenatal Classes
Matrika Prenatal Classes are Held in a Variety of Locations in Pittsburgh
Instructor for all Matrika Prenatal Classes: Sharon Fennimore Rudyk
Please click link for a printable PDF of spring schedule of classes
Tuesday Evenings: 6:00 to 7:15 pm
- February 22: classes are held at Yoga Matrika at 6520 Wilkins Avenue in Squirrel Hill. Click here for location information and directions. You can use a current class package or pay to drop-in. It costs $15 for adults and there is a discounted drop-in rate of $10 for full time students. Pay for classes online OR pay in exact cash or with a check at the studio. Checks should be made out to YOGA MATRIKA.
- March 1, , 8, 15, 22, 29: 5-Class series to be held in Squirrel Hill at 1918 Murray Avenue. Pay for classes online with a credit card ($50 for series or $15 drop-in) OR pay in exact cash or with a check on location ($15 per class drop-in). Register for the series HERE. Checks should be made out to YOGA MATRIKA.
Saturday Mornings: 10:30 to 11:45 am
- February 19, 26: classes are held at Yoga Matrika at 6520 Wilkins Avenue in Squirrel Hill. Click here for location information and directions. You can use a current class package or pay to drop-in. It costs $15 for adults and there is a discounted drop-in rate of $10 for full time students. Pay for classes online with a credit card OR pay in exact cash or with a check at the studio. Checks should be made out to YOGA MATRIKA.
Saturday Mornings at Magee-Womens Hospital in Oakland: 9:30 to 10:30 am
- Classes start on Saturday, March 5th and are held at Magee Hospital in Oakland in six-week series. No drop-in students permitted and pre-registration through Magee Hospital is required. You can also call the Education Department at Magee for more information and to register: 412-802-8299. Each six-week series is $60. Yoga Matrika class packages are NOT accepted as payment for these classes. The cost of parking is additional.
Sunday Early Evenings, 4:00 to 5:30 pm, at 1918 Murray Avenue in Squirrel Hill
Matrika Mamma Classes: March 13, April 17 and May 22nd
Register HERE for these unique combination prenatal/postnatal classes that are designed for women in all phases of pregnancy—-including the “4th trimester.” Moms who have delivered in the past 4-5 months are welcome to come with their babies (or without!) to enjoy this unique class. This class is designed to provide continuity for moms from prenatal to the postnatal period. It’s great for pregnant moms to see moms after they deliver and to meet the babies and great for postnatal moms to continue to have the support of the mothering community at Matrika. The yoga practice will focus on physical and mindful practices that are important for both prenatal and postnatal moms: 1) releasing head, neck, shoulder and back tension; 2) strengthening the pelvic floor; 3) stretching the entire body to release stress ; 4) breathing techniques for relaxation; 5) meditation to slow down the mind and relieve worry and anxiety. This is a breastfeeding supportive space and we encourage all moms, no matter how you choose to feed your baby, to feed baby on demand. If you are bringing a baby with you, please bring a soft blanket for them to lie on and make sure that you have lots of extra diapers and whatever you need for your own comfort. An hour of this class is for yoga practice and 30-minutes is for discussion and sharing. We will start with discussion to give moms with babies lots of flexibility in getting to class and getting settled before the practice. So, if you are running late, come anyway!
Benefits of Yoga and Meditation During Pregnancy
Physical
- Gentle movements improve posture so that you carry baby correctly and prevent backache
- Improved circulation mean less varicose veins, hemorrhoids and fluid retention
- Relieve fatigue
- Alleviate minor discomforts such as heartburn, pain in hip joints and ribs, muscle cramps and headaches
- Strengthen the body and learn poses that you can use during labor for comfort
- Learn pelvic floor exercises and other techniques for strengthening your body for birth
- Stay toned and fit during pregnancy. Fit moms recover faster from birthing.
Emotional
- Balance mood and learn to center body and mind
- Connect deeply with your baby before they are born
Social
- Meet other expectant mothers
- Be a part of a supportive community
- Have fun!
Spiritual
- Take the time to be quiet during this pregnancy
- Access your own strength
- Become aware of your fears and learn to work with yourself, your baby and your care providers with confidence
- Know yourself and be better equipped to communicate your needs and desires to your birth partner, care providers and family
- Create a sacred and special time to relax, hope and dream
What to Expect in a Matrika Prenatal Class
We do not expect prenatal yoga students to have any experience with yoga. Our prenatal yoga classes are appropriate for women in all weeks of pregnancy. Although each instructor has their own style and may provide a different emphasis or tone to their class, all classes include some stretching and breathing exercises, some asana (yoga poses) that will tone and strengthen the body and relaxation. There is no wrong way to do yoga and the more often you practice, the more familiar you will become with the poses. As you become more familiar with the poses and exercises, then you can turn your focus inward. Although some poses may be challenging and you will feel the stretches as you create greater flexibility in your body, you should never feel pain in a yoga class. This is true in any yoga class and not just prenatal yoga! If you are ever uncomfortable or have questions, your instructor can help you modify a pose or answer any questions that you might have. Our classes are intimate and non-competitive so you can receive personalized attention from well-trained instructors.
Our classes are not just gentle yoga classes modified for pregnancy. Our prenatal programs are designed specifically for pregnancy and we use yoga to prepare for birth and for being a mother. Labor, birth and mothering a newborn are not easy tasks. The focus, strength and awareness that you learn in prenatal yoga classes will give you the skills you need to meet these tasks with confidence. We support one another and the entire Matrika community is here for you now and after you have your baby.
Holiday Yoga: A Prenatal Practice
Yoga Matrika is going to be offering a limited number of prenatal yoga classes during the holidays. In case you don’t live in Pittsburgh and have found this practice online, Yoga Matrika offers prenatal yoga classes in Pittsburgh, Pennsylvania. The good news about this practice is that you can do it anywhere!
We all know that even a few stretches and relaxation exercises can make a huge difference in how we feel during pregnancy. During the holidays, our diets and schedules change and this makes it even more important that we maintain our practice. Here is a very short practice that is appropriate for pregnant women that you can do at home, if you are traveling or wherever you roam. For all you Pittsburgh-based Matrika Mammas, I look forward to seeing you again in person for class in the new year!
Center & Breathe
First step, find a comfortable seat. You do not have to be sitting on the floor and if you are at all swollen or feel any aches, it may be best for you to sit in a chair. If you are seated in a chair, you want to just sit on the front edge of the chair (not leaning back and resting on the seat back) and make sure that your feet are firmly placed on the ground. If this is uncomfortable due to the height of the chair, you can place support under your feet (yoga blocks, phone books, etc.). Just make sure that you have balanced support under each side of the body. From here, take one palm and rest it over your heart center and another hand over your belly. Very gently start to take deep breaths. Feel the front of your body rise with the in-breath and as you exhale, release the full breath and any tension you might be holding in your body. You can do this for as long as you like, but even taking 5-10 deep breaths will help you feel much more centered and relaxed.
Relax Back and Hips
Come down onto your hands and knees and practice cat/cow. Keep your neck relaxed and focus on the gentle forward and back sway of the pelvis. You can do as few of these or as many of these as you like. If you feel tight through the hips or have low back tension, you may also want to take your hips in circles. It can be helpful to imagine that you have a paintbrush dangling from your navel and that you are making perfect circles on the floor beneath you. Move as slowly or as quickly as feels right to you.
Energize the Body and Release Tension
Practice Warrior II pose on the right and left sides of the body. Focus on opening your heart, relaxing the shoulders and keep your bent knee (the front knee) coming out directly over the ankle. Use your inner thigh strength to deepen the stretch and keep your knee in a healthy position. The back leg is straight and you are opening through the pelvis. Gently tuck your sitting bones under you to lengthen the low back and release low back strain. Breathe!
Relax the hips & Stretch the Back
Come into Cobbler’s Pose. With the soles of your feet together, take deep breaths into the body. If you are rounded through the low back, place a folded blanket, towel or pillow under your sitting bones. You can sit here and breathe for as long as you like. If you would like to stretch the back body, then allow yourself to round forward as far as you feel comfortable. Keep your shoulders relaxed and breathe.
Deep Relaxation
It is very important to actively relax the body for a few minutes each and every day. This is different from napping or sleeping. Find a comfortable position for your body lying on the floor—-if it feels good, then it is safe. Bring your awareness to your feet and actively and systematically relax your body from your toes to the crown of your head. You may want to purchase a deep relaxation tape or download a Yoga Nidra from iTunes. It can be helpful to choose some beautiful music or chanting that you enjoy and play that while you relax.
Enjoy the holidays and new year Matrika Mammas! Check out our new Pregnancy and Postnatal website. Please do not practice yoga if any of these exercises make you uncomfortable, cause pain or if your care provider has put you on bed rest or encouraged you to limit physical activity. You should never feel pain in your yoga practice, pregnant or not, and these are not exercises you should “push through” or force yourself to do. All of these suggested exercises should feel good and relieve tension and strain in your body.
This practice was designed with love by Sharon Fennimore Rudyk, the owner of Yoga Matrika and director of all Matrika Prenatal programs. Currently, our classes, workshops and Childbirth Education programs are mostly held in Squirrel Hill, Pittsburgh, Pennsylvania. Please feel free to contact Sharon directly with any questions (412) 855-5692.