Table of contents for The heart and science of yoga : a blueprint for peace, happiness and freedom from fear / Leonard Perlmutter with Jenness Cortez Perlmutter ; foreword by Linda Johnsen.

Bibliographic record and links to related information available from the Library of Congress catalog.

Note: Contents data are machine generated based on pre-publication provided by the publisher. Contents may have variations from the printed book or be incomplete or contain other coding.


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Table of Contents 
ACKNOWLEDGMENTS...........................................................xix 
SPECIAL NOTES........................................................................xxi 
FOREWORD by Linda Johnsen...............................................xxiii 
Part I--YOGA PHILOSOPHY 
INTRODUCTION..........................................................................3 
CHAPTER 1 
How Meditation Benefits You...............................................7 
Eight Steps of Yoga Science..............................................10 
CHAPTER 2 
What is the Purpose of Life?.................................................15 
Contemplate the Question "Who Am I?"......................16 
Enlightenment is Your Birthright...................................18 
CHAPTER 3 
Who Am I?...............................................................................21 
Our Three Characteristics (Sat, Chit, Ananda)...............24 
CHAPTER 4 
Unbounded Life, Liberty and Happiness..........................29 
Lesson of Las Vegas..........................................................31 
The Omnipresent One......................................................32
viii | THE HEART AND SCIENCE OF YOGA 
Part II--YOGA SCIENCE 
CHAPTER 5 
Preya or Shreya: Passing Pleasure or Perennial Joy.........37 
The Buddhi (Discrimination)............................................39 
CHAPTER 6 
Creating the Software of the Mind.....................................43 
Samskaras and the Nature of the Unconscious..............43 
Changing Mental Software..............................................45 
The Message of Pain.........................................................46 
CHAPTER 7 
The Descending Force of Grace...........................................49 
Path of Fire and Light.......................................................50 
Heart Chakra and the Star of David................................50 
God is Great!......................................................................51 
Faith Born of Experience..................................................53 
CHAPTER 8 
Sacrifice: A Mechanism for Transformation.....................55 
Potential Versus Kinetic Energy......................................56 
The Mind's Refinery.........................................................57 
D = E + W + C....................................................................58 
Fear, Anger and Greed.....................................................60 
The Blues and Loss...........................................................60 
Attention Creates and Unlocks Vast Reserves..............62 
Morning Tea Ritual...........................................................62 
Process for Transforming the Power of Preya...............63 
Just Say "Yes!"...................................................................64 
CHAPTER 9 
The Whitest Horse..................................................................65 
ALesson in Trust...............................................................66 
CHAPTER 10 
Ahimsa is the Golden Rule...................................................71 
The Tenth Man..................................................................73 
The Sadhu and the Snake..................................................73 
Lesson of the Dinner Plates.............................................75
Gandhi's Experiment with Anger...................................77 
Slowing Down...................................................................78 
Training the Senses...........................................................78 
Karma Yoga.........................................................................79 
The Company You Keep is Stronger than Your Wi l l......80 
Inspirational Reading and Satsang.................................80 
CHAPTER 11 
Are You a Reactionary?..........................................................83 
Good Boy or Bad Boy?......................................................83 
Buddha's Begging Bowl...................................................84 
Lesson of Motion Pictures...............................................86 
CHAPTER 12 
Who is Your Guru?..................................................................89 
Elvis is Guru.......................................................................91 
The Child is Guru..............................................................92 
The Teacher and Teaching are within You.....................93 
CHAPTER 13 
Renunciation...........................................................................95 
Lesson of the Oil Lamp....................................................96 
Abraham and Isaac...........................................................98 
Lesson of Sarcasm.............................................................99 
Part III--MANTRA SCIENCE 
CHAPTER 14 
The Mantra is Your Leader.................................................105 
The Subtle to the Gross...................................................108 
Japa-Prayer without Ceasing........................................109 
When and Where to Practice Japa..................................111 
Mantra Walk....................................................................113 
David and Goliath..........................................................114 
Flying to Indiana.............................................................115 
Choosing Your Mantra....................................................116 
World's Great Mantras....................................................117 
Fake It Before You Make It.............................................118 
TABLE OF CONTENTS | ix
x | THE HEART AND SCIENCE OF YOGA 
About English Mantras...................................................121 
Personal Mantra Initiation.............................................121 
Directing the Genie.........................................................122 
Part IV--MEDITATION 
CHAPTER 15 
Starting Your Meditation Practice.....................................127 
Meditation is a Barometer..............................................129 
You Can't Avoid Actions................................................131 
Place for Meditation.......................................................131 
Time to Meditate and Evening Meditations................132 
Budgeting Your Time......................................................133 
Music, Incense and Alarms............................................134 
Clothing and Eyeglasses................................................135 
Creating Love for Your Practice....................................135 
CHAPTER 16 
Systematic Procedure for Meditation...............................137 
Prepare the Body Physically..........................................138 
Prayers..............................................................................138 
Relax and Stretch the Muscles.......................................139 
Pranayama (Alternate Nostril Breathing).....................139 
Survey the Body..............................................................139 
Choosing Your Meditation Seat....................................143 
Meditating in a Chair......................................................143 
Meditating on the Floor..................................................144 
Proper Posture/Lower Back Support..........................145 
Positioning Elbows and Hands.....................................145 
Finger/Root Lock...........................................................148 
Acknowledging the Eternal Witness............................148 
Pledge of Attention (Sankalpa).......................................149 
Visualizing the Breath....................................................150 
Meditating at the Eyebrow Center................................152 
Meditating in the Cave of the Heart.............................153 
Guru Chakra......................................................................153 
Concluding Your Meditation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 5 4
Pillar of Light...................................................................155 
CHAPTER 17 
Diminishing Distractions...................................................157 
Chain Reaction................................................................159 
Two-Track Effect.............................................................160 
Thoughts of Physical Harm...........................................161 
Unbearable Itch or Sleeping Foot.................................161 
Dangers Lie Only Outside YourSelf.............................161 
Ego--The Great Impostor..............................................162 
CHAPTER 18 
Training One-Pointed Attention.......................................165 
Power of the Laser...........................................................167 
Understanding the Subtlest Form of Relationships...168 
Power of a Glass of Water...............................................169 
Take Small Steps to Train Your Mind...........................171 
Metaphoric Soaker Hose................................................172 
CHAPTER 19 
One-Minute Meditations....................................................175 
One-Minute Meditation at the Nostrils.......................176 
One-Minute Meditation at the Eyebrow Center.........176 
Student Testimonial........................................................177 
Part V--REVISITING OUR ROOTS 
CHAPTER 20 
The Foundation of Judaism, Christianity and Islam.......181 
The Shema.........................................................................181 
Why Give Attention to the Divine Reality?.................186 
Pain is the Consequence of Inattention........................188 
Ending Pain by Attention..............................................189 
CHAPTER 21 
Where is God?.......................................................................191 
Learning Numbers.........................................................194 
Seeing God Everywhere.................................................195 
TABLE OF CONTENTS | xi
xii | THE HEART AND SCIENCE OF YOGA 
Part VI--DEEPENING YOUR PRACTICE 
CHAPTER 22 
Romancing the Divine........................................................199 
CHAPTER 23 
Meditation in Action...........................................................203 
CHAPTER 24 
Stillness: The Divine Physician.........................................209 
Meditators are Pleasure Seekers...................................212 
Roar of the Ocean............................................................213 
CHAPTER 25 
The Grand Charade..............................................................215 
Preparing for the Birth Visualization...........................216 
Birth of the Ego and Installing the Software................217 
The Lion and the Sheep..................................................219 
CHAPTER 26 
Beyond Time, Space and Causation..................................221 
Creating Waves of Desire...............................................223 
Lesson of the Fountain Pen............................................223 
Peek Experiences............................................................224 
Creating Healthy Habits................................................226 
CHAPTER 27 
You are a Citizen of Two Worlds........................................229 
Evolution Versus Involution.........................................231 
Yoga Ecology....................................................................231 
Part VII--POWER OF BREATH 
CHAPTER 28 
Pranayama: Science of Breath............................................237 
Einstein Breaks the Mold...............................................237 
Prana and the Nadis.........................................................238 
Breath is the Vehicle for Prana.......................................239 
Pranayama (Control of Prana).........................................239 
Breath and Mind Connection........................................241
Five Breathing Irregularities..........................................241 
Diaphragmatic Breathing..............................................242 
The Complete Yogic Breath...........................................243 
Dangerous Breathing Patterns........................................245 
For Runners and Aerobic Exercisers............................249 
Are You Dancing?...........................................................249 
Crocodile Posture............................................................251 
Guidelines for Diaphragmatic Breathing....................253 
Corpse Posture................................................................253 
CHAPTER 29 
Alternate Nostril Breathing................................................257 
The Chakra System..........................................................258 
Shiva and Shakti...............................................................260 
Wedding of the Sun and Moon.....................................262 
Mechanics of Alternate Nostril Breathing...................264 
Using the So-Hum Mantra..............................................265 
Procedure for Alternate Nostril Breathing..................266 
Two-to-One Breathing....................................................269 
Part VIII--POWER OF THE MIND 
CHAPTER 30 
Four Major Functions of the Mind....................................273 
The Anatomy of Your Real Being..................................273 
Manas................................................................................278 
Ahamkara (Ego, or I-Maker)...........................................278 
Chitta (Unconscious).......................................................278 
Buddhi (Discrimination).................................................279 
Your Soul is the Hub.......................................................281 
Signal and Noise.............................................................281 
Coordinating the Four Functions of the Mind............282 
An Ancient View of the Mind........................................282 
CHAPTER 31 
Managing Your Thoughts...................................................285 
The Importance of NOW................................................285 
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xiv | THE HEART AND SCIENCE OF YOGA 
Considering Your Options.............................................287 
Danger in Serving the Preya...........................................288 
Analogy of Abortion.......................................................288 
The Shell Game...............................................................289 
How to Deal with Thoughts..........................................290 
CHAPTER 32 
Four Primitive Urges ...........................................................293 
Food..................................................................................294 
Sex.....................................................................................295 
Sleep.................................................................................295 
Self-Preservation (Fear)..................................................296 
Harnessing Your Power.................................................297 
CHAPTER 33 
Relationships: The Essence of Living...............................299 
Building, Healing & Spiritualizing Relationships......299 
Yamas................................................................................302 
Niyamas.............................................................................304 
A Contemplation on Oneness.......................................306 
Truth versus Fact.............................................................307 
Don't just Believe--Experiment!..................................308 
The Blind Man and the Lame Man...............................309 
Part IX--AYURVEDA 
CHAPTER 34 
Ayurveda--The Science of Life..........................................313 
Process of Manifestation................................................314 
Verifying the Truth of AUM...........................................315 
Manifestation Begins with the Mantra AUM...............316 
The Five Basic Elements.................................................316 
Man as Microcosm of the Cosmos................................317 
The Elements and the Human Body.............................318 
The Elements and the Five Senses................................319 
The Three Doshas: Vata, Pitta, Kapha.............................320 
Time of Day......................................................................322 
Seasons of the Year..........................................................324
Forming the Individual Constitution...........................325 
Balancing the Elements for Health...............................326 
Understanding the Disease Process.............................327 
Reversing the Disease Process......................................328 
CHAPTER 35 
Understanding the Doshas.................................................331 
Vata Dosha........................................................................331 
Pitta Dosha........................................................................333 
Kapha Dosha......................................................................335 
Ayurveda's Hidden Benefit.............................................337 
Ayurveda Body Type Test................................................338 
CHAPTER 36 
Food Sadhana........................................................................343 
General Suggestions for all Doshas...............................347 
The Million Dollar Prescription....................................349 
Additional Ayurvedic Practices......................................350 
Vata Diets.........................................................................354 
Pitta Diets.........................................................................356 
Kapha Diets.......................................................................358 
Part X--EASY-GENTLE YOGA 
CHAPTER 37 
Easy-Gentle Yoga..................................................................363 
Begin with the Right Attitude.......................................367 
Easy-Gentle Yoga--Part I...............................................368 
Easy-Gentle Yoga--Part II.............................................391 
Swimming Exercise........................................................401 
Walking............................................................................401 
Kegel Exercise..................................................................402 
Part XI--PULLING THINGS TOGETHER 
CHAPTER 38 
Two Wings of Yoga...............................................................405 
Constant Practice: Abhyasa.............................................405 
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xvi | THE HEART AND SCIENCE OF YOGA 
Detachment: Vairagya.....................................................406 
The Power of Donuts......................................................408 
Lesson of the Samurai Warrior......................................409 
Tiramisu...........................................................................411 
Two Monks......................................................................411 
St. Francis and Perfect Joy..............................................412 
CHAPTER 39 
Contemplation, Repentance and Prayer..........................415 
Contemplation................................................................416 
The Meaning of Sin.........................................................417 
Neil Armstrong and the Lunar Module.......................418 
Repentance......................................................................419 
Remember Ahimsa..........................................................420 
Prayer................................................................................421 
Ego-Centered Prayer......................................................421 
God-Centered Prayer......................................................422 
Make an Offering............................................................423 
Sample God-Centered Prayer........................................424 
CHAPTER 40 
Seeing Discipline as a Joy...................................................427 
The Challenge of Siblings..............................................428 
CHAPTER 41 
Entering the Crucible of Change.......................................433 
The Lawsuit.....................................................................435 
A Divine Alliance............................................................438 
CHAPTER 42 
Birth of AMI..........................................................................443 
CHAPTER 43 
Uncomplicating Modern American Life..........................449 
Recognizing the Power of Desire..................................452 
Unifying the Power of Desires......................................453 
CHAPTER 44 
Living Free from Worry.......................................................457 
Antidote for Worry..........................................................457
It's Not Ten O'clock Yet..................................................459 
CHAPTER 45 
Epilogue.................................................................................461 
Beware the "Yeah, But" Mantra.....................................462 
ABird in the Hand..........................................................463 
Be That which You Are...................................................464 
Part XII--RESOURCES 
GLOSSARY OF TERMS............................................................469 
THE ILLUMINED MAN...........................................................481 
RECOMMENDED READING.................................................485 
PRACTICES AND IMPORTANT PRINCIPLES...................487 
ABOUT THE AUTHORS..........................................................489 
ABOUT AMI................................................................................491 
INDEX...........................................................................................493 
TABLE OF CONTENTS | xvii

Library of Congress Subject Headings for this publication:

Yoga.