Wednesday, August 19, 2015

Warrior Flow Yoga + Meditation Retreat in Cuba

February 6-11, 2016.

This is a once-in-a-lifetime opportunity to explore yoga and meditation while immersing yourself in the unique culture of Cuba. This is not your average yoga retreat, and Cuba is unlike any other destination.

Organized by Pure Yoga, the retreat will include daily yoga and meditation with Adrian and Dennis while you explore the heart of old Havana and the stunning beauty of the ViƱales region of the island.

Spaces on this retreat are limited and it’s expected to fill up very quickly.

Click here for more information and itinerary, and email Laina Jacobs at Pure Yoga ( to arrange your deposit.

Tuesday, July 28, 2015

Civilization and Its Discontents

"People who are really happy with themselves are f***ing boring. The worst word in the world is content."

— Kevin Spacey, who turned 56 on Sunday

I think maybe I understand what Kevin Spacey meant by that statement. Drive and personal ambition are important American values. Always aiming higher, not settling for less. More, better, stronger, faster. Perhaps it’s no coincidence that Spacey plays (so very, very well) one of the most evil, Machiavellian, greedy, power-obsessed characters on television, in the disturbingly good Netflix series “House of Cards,” which provides a devastating and hair-raising glimpse into American national politics.

But I disagree with Spacey’s statement. Because I think it’s actually incredibly, incredibly rare for human beings to experience true contentment. And contentment is one of the secret, neglected keys to spiritual awakening and self-realization.

Most of us live our lives chronically caught up in a pervasive feeling of what ancient yogis and Buddhists referred to as “dukkha,” a Sanskrit word that (unfortunately) is often translated as “suffering” but could be (more accurately) rendered as discontentment, dis-ease, imbalance, a sense of lack and insufficiency that plagues us and leaves us—no matter how much good stuff we get—always wanting more.

The ancient yogis and Buddhists said that on the flip side of this coin that is our human experience is the opposite of dukkha: sukha. Sukha, (again, unfortunately) is most often translated into English as “bliss,” which sounds like some kind of fuzzy, pleasurable state that is assumed to be the opposite of suffering. (By that definition, a junkie strung out on heroin could be experiencing sukha.) But there are much better choices for rendering “sukha” into English: contentment, for one, or a sense of ease and well-being, balance, things working smoothly and harmoniously according to the natural order.

Contentment is one of the magical, golden keys to a life well-lived. Without cultivating a basic sense of contentment and gratitude for what we have, we cannot unlock the doors that keep us trapped in our self-made prisons of resentment, jealousy, greed, and all the other afflictive emotional patterns that diminish and discolor our human experience. We don’t have to rest on our laurels and become doormats, but developing a greater sense of contentment and appreciation for what we already have is a really good place to start.

— Hunter

“Because one believes in oneself, one doesn't try to convince others.
Because one is content with oneself, one doesn't need others' approval.
Because one accepts oneself, the whole world accepts him or her.”
― Lao Tzu

“Be content with what you have;
rejoice in the way things are.
When you realize there is nothing lacking,
the whole world belongs to you.”
― Lao Tzu

“He who is not contented with what he has, would not be contented with what he would like to have.”
― Socrates

Monday, July 6, 2015

Freedom's Just Another Word

This weekend, as a nation, we celebrated Independence Day. This got me thinking about the notion of freedom, which was the theme of my meditation class last night.

Ordinarily when we talk about freedom we’re talking about something that comes from outside. It’s given to us, or we fight for it, or we earn it somehow. We often think of freedom as the right to do whatever we want (within reasonable limits imposed by law and society).

But the kind of freedom we talk about on the spiritual path doesn’t come from outside. It isn’t given to us by anyone else, and it doesn’t even really depend all that much on external circumstances. Freedom in a spiritual sense is an inside job. It’s less about being free to do what we want and more about setting ourselves free from all the forms of internal conditioning that keep us imprisoned in psychological and emotional suffering.

The spiritual teacher Adyashanti writes:

“Human beings have a drive for security and safety, which is often what fuels the spiritual search. This very drive for security and safety is what causes so much misery and confusion. Freedom is a state of complete and absolute insecurity and not knowing. So, in seeking security and safety, you actually distance yourself from the freedom you want. There is no security in freedom, at least not in the sense that we normally think of security. This is, of course, why it is so free: there's nothing there to grab hold of.

The Unknown is more vast, more open, more peaceful, and more freeing than you ever imagined it would be. If you don't experience it that way, it means you're not resting there; you're still trying to know. That will cause you to suffer because you're choosing security over Freedom. When you rest deeply in the Unknown without trying to escape, your experience becomes very vast.”

What happens when we drop down beneath our habitual drive for security and safety? We touch in with the vast, open Mystery that was always there, and in that Mystery there is a freedom that surpasses understanding. Imagine what this very moment would feel like if we could suddenly drop beneath our protective shell and taste that freedom right here, right now.

Imagine experiencing this very moment free from the mind’s obsessive thinking. What if we could drop into a natural stillness and silence in which the mind is aware and relaxed, without chatter, without commentary?

What about freedom from troubling emotions — greed, anger, jealousy, hatred, and so on? What would this moment feel like if the waters of the mind were not whipped into a frenzy of emotion?

Freedom from judgment — that’s a big one. Look at how we constantly judge and evaluate ourselves and others. What if, for one moment, we could just drop our compulsive need to be the judge of everything?

And can we even imagine being free from caring what other people think? How much time do we spend trapped in worrying about other people’s opinions of us, and trying to manipulate perceptions to make a good impression? We don’t have to let ourselves go to seed and become the Crazy Cat Lady, but wouldn’t it be sort of glorious to experience, if only for this moment, the freedom of not being quite so concerned with everyone else’s opinions of us?

And our own opinions! How heavy are they? We seem to have opinions about everything under the sun, and we take our opinions so seriously, as if each one is the gospel truth. When we relate openly to the Mystery that underlies our experience, we start to see our own cloud of opinions as a cloud of biting insects, an irritating drain on our attention and a veil that obscures reality.

Wednesday, June 17, 2015

Lost in Translation

Yoga and meditation have taken American society by storm. Starting from a few transplanted Indian teachers and their ashrams, countless styles and schools of yoga have evolved to address every niche market and demographic: bootcamp-style hot power vinyasa classes; body-image oriented yoga for glutes and abs; traditional Bhakti devotional yoga done in front of murals and statues of Hindu deities with chanting and incense, wearing white clothing; corporate yoga done in front of computer screens or at office desks, wearing suits and dress socks; yoga for children; yoga for the elderly; yoga for overweight people; yoga for women; yoga for men; prenatal yoga; postnatal yoga; alignment-based yoga; Christian yoga; dance-based yoga; pilates-based yoga; yoga for sleep; yoga for sex; martial arts-based yoga; acro-yoga; aerial yoga; and, yes, even hot nude yoga.

In the realm of meditation, something similar is now taking place. Starting from a few Buddhist meditation centers established by teachers transplanted from various Asian countries, “mindfulness” (and a host of related practices) has grown into a cottage industry and a household word in mainstream society. Mindfulness is taught at Google and in Wall Street banks to help employees be less stressed and more productive; it’s taught in hospitals to help patients cope with pain and illness; it’s taught in classrooms to help students concentrate and perform better on tests; it’s taught in church basements to help addicts in recovery and in therapists’ offices to help patients regulate mood disorders; it’s taught in temples to help spiritual aspirants reach towards enlightenment and in boutique meditation centers to help busy urban professionals find a time to slow down and relax; it’s taught by the military to help soldiers cope with the stresses of warfare.

With yoga and meditation finding their way into so many corners of American society, and taking on so many new — and frequently materialistic — manifestations, it may be time to take a step back and assess whether something essential is being lost in the translation of these ancient Eastern traditions into American culture. 

Monday, June 8, 2015

NEW! The Audiobook Version of You Are Buddha

We are all looking for greater meaning and wisdom in our lives. The problem is that we search for these things outside ourselves. The most profound teachings of the Buddha say that the wisdom we search for does not come from outside. It is already within us; it is our very nature. The spiritual path is simply a way of helping us uncover and manifest the wisdom we already have.

Filled with personal stories, guided meditations, and more, You Are Buddha offers a practical guide to learning meditation, working with thoughts and emotions, becoming more deeply embodied, understanding the nature of mind, developing ethical conduct, and becoming an authentically mature, awakened human being.

Available in paperback, ebook and NEW audiobook format (narrated by the author).  Select a format below for details.

Or listen to a 5-minute sneak preview of the audiobook here on YouTube:


In the NYC area? Join me this Sunday for meditation class at Yoga Agora.

Friday, May 22, 2015

Enjoy the Silence

Do you ever get tired of the sound 
of your own voice in your head? 
Squawking endlessly like a sports commentator 
on everything that arises in your experience, 
an endless torrent of judgments, comparisons and projections. 

Do you grow weary of your own restlessness, 
always fidgeting away from the present moment? 
Pride and regret about the the past,
hope and fear about the future.
Is it painful, this constant struggle to “be someone?”

The remedy is not that complicated, and
I say this to you with tremendous love:
Sit still and shut up.

Drop all the interference. Stop squawking. 
Stop fidgeting. Give up control. Right now.
Let the breath and everything else happen on its own.
Stop manipulating your experience in any way.
No effort. Only witness what is happening now.

In this very moment, offer yourself that great kindness.
Allow yourself to experience the gift of simple presence.
Free from commentary. Free from agenda.
Free from the compulsive need to be someone.

Wednesday, May 13, 2015

The Power of Meditation: Voices of Students (Part Nine)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.

STUDENT 9:  “ I never thought meditation could be so powerful...”

STUDENT 9 took an interesting approach by journaling her experience after meditation on three separate occasions. In the process, not only did she gain insights into herself and her past, but she recorded how her own views of meditation and experiences with it radically shifted over the course of a few weeks.

March 18, 2015
Honestly, I do not meditate in the traditional sense. I sometimes feel I am meditating while I am baking but clearly I am not still nor is my mind clear because I know I have to take the cookies out of the oven in ten minutes so I’ll wash the dishes in the meantime. However, baking comes easily to me and is practically a routine, I am quite relaxed even though I am very conscious of time.

My very first experience meditating was at the age of 8 when my parents dropped me off at our Buddhist Taoist temple after school to keep the elder company. Pastor Chiang had a practice of meditating daily. The only guidance she gave was to sit on this chair with my hands on my knees, eyes closed and to be quiet. I think we sat for an hour.  Of course, I opened my eyes from time to time to look at her to see if she had her eyes closed, but also to look around the room. I remember waiting to see what would happen – maybe the room would change, maybe she would change – I was not scared, just curious.  I cannot remember much more from that experience, however, whenever I think of meditation, I cannot help but to relate this to Pastor Chiang.

Unfortunately, when Pastor Chiang comes to my mind, I can’t help but also think of all the pain she caused my family. But I have grown and do not associate meditation and Pastor Chiang together. However, I have kept my distance from stepping foot into any temple and meditating since my father passed. My father devoted his life to that temple and helping Pastor Chiang but all she did was cause us tremendous pain, especially to my mother.

I am a busy body and feel like I have to make use of all 24 hours in a day so I spend every minute accomplishing something. While I have not practiced meditation because I have not looked at it as an act of accomplishment, I am willing to do my homework and try to meditate daily for 10 minutes and see where it takes me.

March 19, 2015
Wow. I did my first 10 minute meditation last night. I realized that I had associated meditating to not just Mrs. Chiang but more so to all the hurt she caused my family and that I don’t think I have forgiven her for this. Taking the time to clear my mind allowed me to think more clearly afterwards. I realized I had suppressed these feelings of anger.

April 8, 2015
I can finally say I have meditated for 4 days in a row now – my longest stretch since Yoga Teacher Training started. And I find 10 minutes is not long enough. Usually, the monkey mind is still wild the first 5 minutes or I am still getting myself into a comfortable seated position. So out of the 10 minutes, I’ve only had 5 minutes of quality meditation. So last night, I upped it to 15 minutes.

“Alert! Alert! Yet, relax! Relax!” This is so on-point as to how I feel after I have meditated. Four weeks ago, my attitude was I’m so tired at the end of the day, I don’t have time to meditate. I have so much to do and I need to get some sleep - I don’t want to spend 10 minutes of time not being productive. What I have come to realize is that because not only is my mind so active with planning and reminding myself of all the tasks I need to do each day and actually doing all that I do each day, it actually is very productive to force my body and mind to stop and rest. Even more surprising is how relaxed and energetic I feel after I meditate. It’s like we all need a break from training. When training for a marathon, you need to build up the miles gradually, incorporate speed work but also take rest days and let the body and muscles recuperate. My mind is working every waking moment that it also needs to take a rest break. Before meditating, sometimes I have to reread the same paragraph two or three times to really grasp the meaning of the words. I think this is because my mind is so tired or cluttered with so many thoughts it cannot concentrate as well. But after meditating, my mind is clearer and more focused - I understand it the first time around. I have always believed in quality versus quantity but never thought this applied to my mind as well. After meditating, I benefitted from both quantity and quality with my reading.

I have also found myself to be a calmer person after meditating. The past three weeks have been quite challenging with issues I’ve encountered at work. I find myself quite angry in my work environment and have decided I need to leave this environment. I will never be happy here and should not subject myself to this harmful environment but am better able to deal with the situation until it changes. Meditation has helped me see that my personality just will not jive with my coworkers. And my supportive husband has helped me to meditate each day because he feels he needs to get back at me for always nagging him. After I tell him about yet another bad day at work, he immediately tells me to meditate.

Wow, I never thought meditation could be so powerful.


Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

Monday, May 11, 2015

The Power of Meditation: Voices of Students (Part Eight)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.

STUDENT 8:  “ Regaining focus and clarity...”

The main benefit of mediation for me is to regain focus and clarity of the mind. In the world we currently live in, clarity and focus seem like “old school” concepts because it’s virtually impossible to stay away from screens (iPhones, computers, T.V’s). There are not many opportunities for us to stay focused on one thing for a long period of time or to just look around you and appreciate what goes on. Even for a minute. Just an example of a few distractions that happen daily and within minutes: you are at work writing an email, the phone rings, you get on the call and hang up, back to regain focus on writing that email, another email pops up, and you read the first few lines and you already think of what your response should be, then back to finish the first email, you get a text and you decide to respond to it later but then… what if I forget? ok let me respond to this, back to the email and now the boss is telling you what needs to be done. You see where I am getting at? Not to mention, after 8 hours of all this, you get home and what is the thing you turn on when home to fill that constant clutter/noise of the mind? The T.V. After the long commute home which is spent on the phone checking still more emails or on Facebook. Luckily, I am not so much like this anymore. I am usually the one in the bus or train looking around seeing the horrible sight of people only looking at their phones. But it makes me so sad and depressed when I do that.

Fortunately with the help of yoga/meditation and having moved to a bigger apartment, I am very proud to say I have rarely turned the T.V on or been on my computer at home for the past 8-9 months; which is also when I started to meditate. Having just a bit more room in the apartment made wonders to our lives; we have an extra room for meditation, home office and yoga. We even have a bigger couch now so we can both be comfortable when reading. Before we would go to work, go to the gym and then eat in front of the T.V. The apartment was so small that you couldn’t do anything else other than sit down and look at the T.V. What a trap life can be when you just do what you are supposed to do and don’t question the status-quo. This society feels like a well-run machine in which focus and clarity are hidden away from you. Unless you are smart enough to realize there is much more than this mundane daily routine of capitalist activities. But unless you do things like yoga and meditation or travel, you can’t quite realize that there are more things in life other than work, T.V, mindless shopping, stuffing your face with alcohol, food, etc. So many people are like this that it’s almost impossible to not be somewhat depressed about the world....

From doing meditation I can already see that I regained some of that clarity and focus I lost along the way. I cannot tell if it’s because of the yoga/meditation combination or meditation only. It’s most probably the combination of both. Regardless, this is a very small fraction of all the benefits that are still to come. It’s a long process, as anything else that has value in life.


Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

Sunday, May 10, 2015

The Power of Meditation: Voices of Students (Part Seven)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.

STUDENT 7:  “ Breathe now, think later...”

Before I developed a regular meditation practice, I often thought meditating meant…to take a time out, to chill, to sit still, to escape, to breathe, to relax…all those things we often associate with the practice of meditation.

The more I practice meditation, the more layers and more nooks and crannies I find within the practice.  It is so cool!

Sometimes when I meditate, I feel as if I am playing a game of tug of war.  My mind wants to think and problem solve, and I have to say, “breathe now, think later.”  I repeat and use that as my mantra.

Sometimes when I meditate I watch the thoughts and use the practice as a gathering of information.  What are these thoughts about? Are they random silly things? To do list things? Big life things?  A combination?  Sometimes I use  meditation as an investigative tool and barometer to see what’s going on.

Other times when I meditate, I play the pranayama breathing game.  How many breathing sequences can I initiate and complete in a 10 minute session.  I just focus on breathing, alignment and posture.

Sometimes I listen and identify all the sounds in the room and how they come together.  This morning was, the cat grooming herself, the dishwasher cycling, the drilling outside and the heater, all at once.  I thought how fortunate am I to be in this present moment which will never exist again.

As I meditate more, the practice is unfolding.  Meditation means so much more to me now than my initial impressions which were to chill, to sit still, to escape, to breathe, to take a time out. Presently, meditation is all that and much much more.  Each and every time I sit, I get to go a little deeper, make up a few more games, see a new level and become more inspired.


Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

Saturday, May 9, 2015

The Power of Meditation: Voices of Students (Part Six)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.

STUDENT 6:  “ Listening…like a reverse prayer…”

Meditation for me is a time set apart from the everyday tasks; it’s a time out to tune in, to explore, listen, become aware, feel, pray, look, observe, think, relax the thoughts, try not to think to much and simply be with myself, breathe in quiet contemplation and sit with whatever comes up. Each time is different.

When I meditate I feel like I’m diving into the ocean; its vastness can never be known – just as the vastness of my own mind; and I’m learning to appreciate the process. Sometimes it’s fun to watch thoughts — like oh, where did that thought come from? — and then watch them float away.  I feel a little lighter after meditation as if part of the dense fog in my mind has lifted and I can see a little more clearly and relate to myself and others a bit more wholeheartedly.

Sometimes when I meditate I have the purpose of listening – like a reverse prayer – I don’t ask for anything, I just want to listen and feel my heart beating. Other times during meditation, my mind is a torrent of thoughts and emotion and it feels overwhelming, my breathing becomes more like hyperventilation and it’s in these moments that I become very aware of just how I want to move away from these moments, because they feel like I’m in the middle of storm in the ocean! But, when I allow myself to stay, with tissue box by my side, to hold to my seat and “ride the waves” so to speak, well then I become amazed because at some point I calm.

Meditation helps me to connect to my joy as well as my pain. It offers me the opportunity to find appreciation for life’s ups & downs and helps me to cultivate compassion for myself and for others.


Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.