Deepening Your Yoga Practice: Part 1 – Journey From the Mat to the Heart

Yoga often begins as a physical practice—a way to stretch, strengthen, and calm the mind. But as you continue, a quiet whisper might emerge, urging you to look beyond the poses. Yoga is not merely a workout; it’s a path to deeper connection, transformation, and awakening. It calls you to step off the mat and into a richer understanding of yourself and the world.

With a dedicated practice, it feels almost inevitable to go deeper. Yet, this journey requires patience and the willingness to release attachment to outcomes. Progress in yoga isn’t about achieving perfect poses or meditating for hours—it’s about meeting yourself where you are, uncovering new layers of self-awareness, and cultivating a life aligned with your truest self.

My own journey to deepen my practice came alive during the months that I spent living at Anand Prakash Ashram just outside of Rishikesh, in Tapovan, India while studying under one of my teachers, Yogrishi Vishvketu. Each morning began with a two-hour yoga class, integrating asana, chanting, meditation, and Pranayama. Afterward, we gathered for the Agni Hotra, a Vedic fire ceremony, chanting mantras and making offerings to the sacred flame. Breakfast followed in noble silence, allowing us to reflect and remain present with the peace cultivated through these practices. Later in the day, Seva, or selfless service, and Bhakti Yoga, devotional singing, added profound dimensions to the experience.

These rituals transformed my understanding of yoga. They illuminated how practices like fire rituals, noble silence, chanting, breathwork, and devotion can guide us to the heart of yoga—a lifelong journey of connection, surrender, and growth.

Here’s how you can explore these layers of yoga, incorporating practices that can transform your life from the mat to the heart.

The Yamas and Niyamas: Yoga’s Ethical Foundation

The Yamas and Niyamas: Yoga’s Ethical Compass

At yoga’s core lies the Yamas (restraints) and Niyamas (observances), forming the ethical compass of the practice. These principles are not rigid rules but guiding lights, offering a framework for living with authenticity, integrity, and compassion. They help us align our thoughts, words, and actions with the essence of yoga.

It’s important to approach the Yamas and Niyamas not as commandments or prohibitions, but as practices that naturally cultivate harmony within ourselves and the world around us. When we live, think, and speak in alignment with these principles, we create the richest soil for inner peace, self-realization, and a relaxed mind. This foundation is essential for accessing deeper and more expansive states of consciousness, allowing us to explore the profound depths of yoga.

The Yamas: How You Relate to Others

• Ahimsa (Non-violence): Cultivate kindness toward yourself and others. Observe how your words, thoughts, and actions impact your inner and outer world.

• Satya (Truthfulness): Speak and live authentically, aligning with your true self. Honesty fosters clarity and trust.

• Asteya (Non-stealing): Avoid taking what isn’t freely given—whether it’s time, energy, or resources. Practice gratitude for what you have.

• Brahmacharya (Moderation): Preserve your energy and find balance in your desires, actions, and commitments.

• Aparigraha (Non-possessiveness): Let go of attachments to material things, outcomes, and identities. Embrace simplicity and freedom.

The Niyamas: How You Relate to Yourself

• Shaucha (Cleanliness): Keep your body, mind, and environment clear and uncluttered. Cleanliness creates space for clarity and positive energy.

• Santosha (Contentment): Embrace gratitude and find peace in the present moment. Contentment fosters joy and freedom from comparison.

• Tapas (Discipline): Cultivate the inner fire for consistent growth, perseverance, and self-improvement. Discipline strengthens resilience and focus.

• Svadhyaya (Self-study): Reflect on your thoughts, habits, and patterns. Deepen your understanding of yourself through study and introspection.

• Ishvarapranidhana (Surrender): Trust in the flow of life and release the need for control. Surrender invites grace and a deeper connection to the divine.

How to Begin:

Choose one Yama or Niyama each week to focus on. Reflect on its meaning and how it applies to your daily life. Journaling can help you uncover insights and patterns. You might also bring these principles into your yoga practice—for example:

• Practice Ahimsa by observing your self-talk during challenging poses. Notice if your inner dialogue is critical and gently shift it to compassion.

• Embody Santosha by appreciating where you are in your practice, without striving for perfection.

• Explore Tapas by committing to a consistent yoga or meditation routine, even on days when motivation is low.

As you align your life with the Yamas and Niyamas, you’ll notice a ripple effect: a more peaceful mind, harmonious relationships, and a greater sense of inner freedom. This alignment fosters the mental stillness and clarity necessary for deeper meditation, expanded consciousness, and self-realization—the ultimate gifts of yoga.

The Power of Noble Silence

Noble silence is a practice of refraining from speaking, offering profound opportunities for mindfulness and introspection. During my time at the ashram, silent breakfasts after morning practices became moments of deep connection with myself. Without the distractions of conversation, the simple act of eating became a meditation, attuning me to the tastes, textures, and gratitude for nourishment.

Benefits of Noble Silence:

• Heightened Awareness: You become more attuned to your thoughts and emotions.

• Deeper Mindfulness: Everyday actions take on a meditative quality.

• Emotional Clarity: Silence creates space for processing feelings and gaining insight.

How to Practice: Begin with short periods of silence, such as during meals or mornings. Gradually extend this to include silent walks, journaling, or full days of silence. Observe how this practice enhances your inner awareness and connection.

Pranayama: Cultivating Breath and Energy

Pranayama is the bridge between body and mind, harmonizing energy channels (nadis), clearing stagnation, and creating a thriving prana-rich environment for the awakening of kundalini—the latent spiritual energy coiled at the base of the spine. Daily breathwork at the ashram helped me balance my energy and deepen my meditation practice.

Benefits of Pranayama:

• Balances the Ida (calming) and Pingala (energizing) nadis.

• Clears energetic blocks, releasing stress and stagnation.

• Prepares the body for spiritual awakening by enriching it with prana.

• Enhances focus, calmness, and emotional stability.

Techniques to Try:

• Nadi Shodhana (Alternate Nostril Breathing): Promotes balance and calmness.

• Kapalabhati (Skull-Shining Breath): Clears the mind and invigorates energy.

• Bhastrika (Bellows Breath): Stimulates prana and ignites the inner fire.

How to Begin: Work with a qualified teacher to ensure proper technique and safety. Start with 5–10 minutes of daily practice, focusing on one technique at a time.

Seva: The Joy of Selfless Service

Seva, or selfless service, is the practice of giving without expectation. At the ashram, daily acts of Seva—from cleaning communal spaces to helping prepare meals—taught me humility, connection, and the joy of contributing to something larger than myself.

Benefits of Seva:

• Cultivates humility and gratitude.

• Strengthens your connection to community.

• Brings yoga off the mat and into daily life.

How to Begin: Volunteer for a cause that aligns with your values, help a neighbor, or offer your skills freely. Allow Seva to become a meditation in action, fostering a spirit of love and service.

Bhakti Yoga: Devotion and Love

Bhakti Yoga, the yoga of devotion, centers on cultivating love through practices like kirtan (devotional chanting). In the evenings at the ashram, singing mantras with others created a resonance that opened my heart and deepened my sense of connection and surrender.

Benefits of Bhakti Yoga:

• Opens the heart, fostering compassion and love.

• Provides a channel for emotional release.

• Deepens your spiritual connection and sense of unity.

How to Begin: Attend a kirtan or explore recordings online. Start with simple chants like "Om Namah Shivaya" and focus on the vibration of the sound.

Using Fire to Transform and Purify

Fire represents transformation and renewal. Its symbolism and power are woven deeply into yoga and spiritual practices, serving as a tool to purify the mind, release old patterns, and awaken deeper awareness. Through practices like the Agni Hotra ceremony and Trataka meditation, fire becomes not just an element but a gateway to inner transformation.

Trataka Meditation: Gaze Into the Flame

Trataka, or candle-gazing meditation, is a practice designed to focus the mind, stimulate the third eye, and cleanse the subconscious. My favorite way to practice Trataka is in a dark room, where the flame becomes the central point of focus. Elevate the candle to eye level to create a direct connection between your gaze and the flame. As you gaze steadily into the candle, allow yourself to feel its purifying energy.

Here’s the beauty of the practice: Give your eyes a rest when they need it. Gently close them and hold the image of the flame in your mind’s eye. As you’re ready, reopen your eyes and reconnect with the physical flame. Over time, you might find yourself so absorbed in the practice that you forget who you are and feel as though you’ve become the flame itself—its warmth, energy, and transformative light merging with your being.

How to Practice Trataka:

1. Find a quiet, dimly lit space where you won’t be disturbed.

2. Place a candle at eye level, about two to three feet away from you.

3. Sit comfortably with a straight spine and light the candle.

4. Gaze at the flame without blinking, allowing your attention to settle fully on its movement and light.

5. When your eyes tire, gently close them and visualize the flame in your mind’s eye. Stay with this image for as long as you like.

6. Reopen your eyes when ready and continue the practice, letting the flame anchor your focus and purify your thoughts.

Agni Hotra: The Sacred Fire Ritual

Agni Hotra is a Vedic fire ritual that combines offerings, chanting, and meditative focus. It is both a communal and deeply personal practice, where the fire becomes a powerful symbol of surrender, purification, and transformation. During the ritual, offerings such as ghee or grains are placed into the fire while mantras are chanted, allowing the energy of the flame to carry your intentions and prayers into the universe.

In my experience, participating in Agni Hotra at the ashram was transformative. The act of making offerings while chanting in community created a profound sense of connection and release. I often felt emotions well up unexpectedly, as if the fire were burning away layers of resistance and clearing space for growth and renewal.

Concepts to Hold During Fire Practices

1. Purification: Visualize the fire burning away negativity, blocks, and any energy that no longer serves you.

2. Transformation: See the flame as your inner light, growing stronger and brighter with every moment of focus.

3. Awakening: Feel the fire stimulating clarity, insight, and connection to your higher self. Allow its energy to awaken your intuition and deepen your sense of purpose.

Whether through Trataka meditation or Agni Hotra, working with fire offers an extraordinary opportunity for self-discovery and transformation. The flame, with its warmth and power, becomes a mirror for the soul—illuminating what lies within, purifying what holds us back, and igniting our deepest potential.

From the Mat to the Heart: A Lifelong Journey

Yoga is far more than a physical practice; it’s an ever-unfolding journey of connection, surrender, and transformation. Through practices like noble silence, chanting, Seva, Pranayama, and fire rituals, yoga invites you to peel back the layers of who you think you are and reveal the truth of your innermost self.

The beauty of this path is that it meets you exactly where you are. Begin with a single practice that resonates—a mantra, a breath, a moment of stillness—and let it guide you. Trust in the transformative power of yoga to lead you from the mat, through the fire of renewal, and into the expansive depths of your heart.

Step by step, this journey will uncover profound connection, clarity, and love—not just for the world around you, but for the sacred essence of who you are.

Now it’s your turn! What practices have deepened your yoga journey or brought you closer to your true self? Are you drawn to explore something new, like fire rituals, chanting, or Seva? I’d love to hear about your experiences or intentions—share them in the comments below!

Navigating the Ego in Spiritual Growth: The Trap of Spiritual Narcissism

Spirituality often calls us to explore life’s deeper meanings, guiding us toward connection, love, and awareness. But what happens when ego slips into the equation, turning personal growth into a stage for self-importance? This phenomenon, often called spiritual narcissism, is a subtle and very human pitfall that can derail the journey of awakening. It’s not about villains or bad intentions—it’s about how easily the ego can hijack even the most sacred of pursuits.

What Is Spiritual Narcissism?

Spiritual narcissism arises when the ego takes center stage in spiritual growth. Instead of practices being a path to connection and humility, they become tools to bolster self-image or display a shiny veneer of enlightenment. The result is a distortion of spirituality, where the focus shifts from inner transformation to outward validation.

Imagine someone who radiates “zen,” but somehow manages to make every conversation about themselves and their spiritual achievements. Or maybe, if we’re honest, we’ve had those moments too—because spiritual narcissism isn’t exclusive to others; it’s a tendency we all must navigate.

It shows up in subtle ways:

• The Spiritual Flex: Casually dropping references to retreats, certifications, or meditation milestones to assert spiritual superiority.

• The “I’m Beyond That” Move: Using phrases like, “I’m vibrating too high for your negativity,” to avoid accountability or difficult conversations.

• Performative Healing: Sharing personal growth stories in ways that feel more like a performance than genuine vulnerability.

• Judgment in Disguise: Critiquing others’ perceived “low vibrations” under the guise of offering wisdom.

While it may seem like these behaviors are purely ego-driven, they often stem from genuine growth gone awry. The ego sneaks in just as we start to feel the transformative power of spiritual practice, whispering, “You’re doing so well—everyone should know how evolved you are.”

Why We All Fall Into the Trap

Spiritual narcissism doesn’t make someone “bad.” It’s a natural byproduct of human nature. The more profound the insights we gain, the easier it is to feel set apart. Growth can feel like climbing a mountain; the higher we ascend, the clearer the view. And yet, it’s easy to forget that others are climbing their own mountains, equally valid and challenging.

In spiritual communities, this dynamic is amplified. Labels like “awakened” or “healed” create shiny identities for the ego to cling to. Healing can feel competitive, with subtle pressure to appear more evolved. And in some cases, charismatic leaders encourage dependency, fostering environments where ego thrives unchecked.

We’ve all seen famous spiritual teachers or gurus fall from grace. Whether it’s scandals, misuse of power, or hypocrisy, these moments can feel disenchanting, even devastating, especially if you’ve placed deep trust or devotion in them. While teachers and guides can offer immense wisdom, these moments remind us of an essential truth: You are your greatest teacher. No one else holds the keys to your spiritual journey; they are already within you.

That said, the path of self-discovery isn’t meant to be walked entirely alone. A teacher can illuminate blind spots, share valuable perspectives, and inspire growth. Practicing in community is also vital—it creates accountability, fosters connection, and keeps us rooted in the shared humanity of our journey. The balance lies in embracing both: learning from others while honoring your own inner wisdom.

Reflecting on Ourselves

Before pointing out spiritual narcissism in others, it’s worth taking a compassionate look inward. It’s not a fixed trait—it’s a behavior that anyone can slip into. The key is to recognize it and realign with authenticity.

Ask yourself:

• Am I sharing my journey to inspire or to impress?

• Do I secretly (or not-so-secretly) judge others for being “less spiritual”?

• Am I using phrases like “letting go” to bypass hard emotions or accountability?

These reflections aren’t about shame—they’re invitations to grow. Catching yourself in these moments is a sign of awareness, not failure.

How to Navigate Spiritual Narcissism

Avoiding spiritual narcissism doesn’t mean hiding your growth or dimming your light. It’s about staying rooted in humility and remembering why you began this journey in the first place: to connect, to grow, and to serve.

Stay Curious

Growth is infinite. There’s no finish line in spirituality, and that’s a beautiful thing. Staying curious keeps us grounded, reminding us that everyone is learning.

Ask “Why?”

Regularly check your motivations. Are your actions aligned with your values, or is your ego subtly steering the ship? Honest reflection can keep your path clear.

Focus on Service

Instead of centering yourself, look for ways to uplift others. True spiritual practice is about connection, not comparison.

Practice in Community

Spiritual growth thrives in connection with others. Practicing in community not only strengthens your journey but also offers mirrors for reflection, compassion, and mutual support.

Welcome Feedback

Surround yourself with people who will lovingly call you out when ego takes over. These relationships are invaluable for staying grounded.

When Others Exhibit Spiritual Narcissism

If someone in your life seems caught in the grip of spiritual narcissism, it can feel frustrating or even alienating. But it’s important to approach the situation with compassion.

• Set Boundaries: Protect your energy if their behavior feels draining or dismissive.

• Stay Curious: Their actions may stem from insecurity or a desire for belonging. Compassion doesn’t mean condoning, but it helps us see beyond the surface.

• Look Beyond the Ego: Remember, they’re more than their ego. Just like you, they’re a mix of growth, blind spots, and human complexity.

Why This Matters

At its heart, spirituality is about connection—to yourself, to others, and to something greater. When the ego sneaks in, it creates separation and distortion. But the antidote isn’t perfection—it’s humility, self-awareness, and a willingness to laugh at ourselves when we start taking this whole “enlightenment” thing too seriously.

Spirituality isn’t about accumulating badges of honor or proving how evolved you are. It’s about showing up authentically, embracing the messy process of growth, and choosing connection over comparison. True spirituality invites us to step off the pedestal and into the world, grounded in love and humility.

So the next time you feel your ego creeping in, pause. Take a breath. Remind yourself that you’re a work in progress, just like everyone else. The journey isn’t about being the most enlightened person in the room—it’s about showing up, stumbling and soaring, and sharing the light you’ve found in a way that uplifts others.

Because in the end, spirituality isn’t about how many hours you’ve meditated or how many retreats you’ve attended. It’s about how you show up in your relationships, your community, and the world—with love, curiosity, and the courage to keep growing. And if you catch yourself flexing your enlightenment? Give yourself grace. We’re all on this wild, beautiful ride together.

The Transformative Power of Forgiveness: Releasing Resentment and Finding Freedom

Forgiveness. The word alone can feel heavy, tangled in layers of pain, resistance, and misunderstanding. But at its core, forgiveness isn’t about condoning harm or excusing the inexcusable—it’s about choosing freedom for yourself. It’s a radical, deeply personal act of reclaiming peace and releasing the chains of resentment that tether us to the past.

If you’ve struggled with forgiveness, you’re not alone. Many of us cling to anger or hurt, believing it protects us or gives us control. But what if forgiveness isn’t about letting someone else off the hook? What if it’s about releasing yourself—stepping into emotional freedom, reclaiming your energy, and opening the door to true healing?

Why Forgiveness Matters

Forgiveness isn’t about forgetting or pretending pain didn’t happen; it’s about choosing to unburden yourself. Holding onto resentment can weigh down your heart, keeping you stuck in emotional loops and even affecting your physical health. Letting go, on the other hand, can bring profound benefits:

• Emotional Freedom: Releasing resentment creates space for joy, peace, and new possibilities.

• Health Benefits: Studies show forgiveness can lower blood pressure, reduce stress, and improve immune function.

• Stronger Relationships: Forgiveness allows you to heal emotional wounds, opening the door to healthier connections—with others and yourself.

• Personal Growth: The act of forgiveness strengthens resilience, cultivates compassion, and empowers you to release what no longer serves you.

Forgiveness isn’t a gift to others—it’s a gift to yourself.

What Forgiveness Is—and Isn’t

Forgiveness is NOT:

• Forgetting or erasing what happened.

• Excusing harmful behavior.

• Reopening yourself to harm.

• Denying your feelings or minimizing your pain.

Forgiveness IS:

• A conscious choice to release resentment.

• A way to prioritize your emotional and mental health.

• An act of self-love and empowerment.

• A path to freedom from the grip of the past.

The Journey of Forgiveness

Forgiveness isn’t always easy, and it’s rarely linear. It’s a practice that unfolds over time, requiring reflection, intention, and self-compassion. Here’s how to begin:

1. Acknowledge the Hurt

Give yourself permission to fully feel and name the pain. Write it down, speak it aloud, or share it with someone you trust. Acknowledging the hurt is the first step to healing.

2. Reflect on the Impact

How has holding onto resentment affected you? Does it drain your energy, cloud your clarity, or impact your relationships? Recognizing the cost of anger can create a powerful motivation to let it go.

3. Separate the Person from the Action

Understand that harmful actions often stem from someone else’s pain, ignorance, or limitations. This doesn’t excuse their behavior, but it can foster compassion and help you see the situation with less emotional charge.

4. Make the Choice to Release

Forgiveness begins with a decision to let go of resentment—even if the feelings take time to follow. Affirm to yourself, “I choose to release this burden. I deserve peace.”

5. Practice Self-Compassion

Forgiveness often requires forgiving yourself, too—for holding onto pain, reacting in ways you regret, or taking time to heal. Be gentle with yourself and honor your journey.

6. Set Healthy Boundaries

Forgiving doesn’t mean allowing someone to hurt you again. Establish boundaries to protect yourself while moving forward with strength and clarity.

The Power of Forgiving Yourself

Forgiving others can be transformative, but forgiving yourself is often the most profound act of all. We all make mistakes or fall short of our own expectations. Holding onto guilt or shame only keeps us stuck in cycles of self-blame.

How to Practice Self-Forgiveness:

• Write a letter to yourself, acknowledging your mistakes and expressing compassion.

• Reflect on the lessons you’ve learned and how you can grow from them.

• Repeat affirmations like, “I release this guilt. I am worthy of love and growth.”

Self-forgiveness isn’t about ignoring your actions—it’s about recognizing your humanity and giving yourself permission to move forward.

Forgiveness as a Path to Freedom

Choosing forgiveness is choosing liberation. It’s about releasing the grip of the past so you can fully embrace the present. Forgiveness doesn’t mean forgetting the lessons or erasing the scars—it means carrying them as symbols of your resilience and growth.

Imagine This:

What if your heart could be free of resentment’s weight? What if your energy could flow unblocked, unburdened by anger or pain? Forgiveness creates this space, allowing you to love, create, and experience life with a lighter heart.

Practical Ways to Begin Your Forgiveness Journey

• Meditation: Practice a forgiveness meditation by visualizing yourself letting go of anger like a balloon drifting into the sky.

• Journaling: Write down your feelings and affirm your intention to release them.

• Rituals: Symbolically release resentment through a ritual, such as burning a letter or lighting a candle.

• Gratitude Practice: Focus on what you’ve gained or learned through the experience. Gratitude can soften the edges of pain.

Final Thoughts: A Journey Worth Taking

Forgiveness is one of the most courageous acts of self-love. It’s not about changing the past but transforming your relationship with it. When you forgive, you reclaim your power, your peace, and your ability to move forward with an open heart.

Take your time—there’s no rush. Forgiveness is a journey, not a single moment. Trust the process, honor your feelings, and remind yourself that letting go doesn’t mean losing—it means gaining something far greater: your freedom.