Seeing that I’m up in the Berkshires right now doing yoga, chanting, drumming, and dancing at Kripalu (yay), I thought I’d feature a guest this week, yoga instructor Carla Dharani Ardito. She’s teaching a pranayama (yogic breathing) workshop at Integral Thursday night, and I asked her to write a little breathing exercise for the sticky summer subway—the spot that’s often the ultimate test of my alleged compassion and patience.

Here’s Carla:
“First, place both feet on the floor (if your legs are too short, then toes gently pressing on the ground will suffice). Close and relax your eyes, soften your tongue, sense your body sitting, and feel yourself upright yet soft. Ease your back into the curved subway seat. Scan the body and let go of all the muscles in the body not involved in sitting up and your internal organs—especially the heart and the brain.

Now feel your belly moving gently in and out as you inhale and exhale. If you do not sense this movement at first, continue to work on releasing and softening the entire body. Eventually you’ll sense this subtle movement. Imagine a sleeping baby’s belly moving up and down, smoothly and evenly.

Once you are calm and centered, send those feelings out to the entire subway car.

You may notice a change in the environment brought about by your yogic ability to center yourself and bring forth the peace that is truly at the center of every human being.

The NYC subway is no rival for the power of a peaceful warrior.”

Amen.

Go here for more info on her workshop.