Lektion 1
Setting Intention
An introduction to setting intentions and why we set intention as a practice, inspired by yogic philosophy and Patanjali’s Sutra 1.1 (“Atha yoganushasanam”, translated to “Now, the discipline of yoga”). An invitation to set your intention for this 28-day course. Includes a daily practice of breath-focused meditation.
Lektion 2
How do You Feel After Meditation?
Build deeper awareness of your emotions through mindfulness practice. Day 2 is all about building awareness around how you feel after meditation. Includes a daily practice of breath-focused meditation.
Lektion 3
How Do You Feel Before Meditation?
Build deeper awareness of your emotions through mindfulness practice. Day 3 is all about building awareness around how you feel before meditation. Includes a daily practice of breath-focused meditation.
Lektion 4
How Do you Feel During Meditation?
Deep dive into building awareness of your emotions through mindfulness practice. Day 4 is all about building awareness around how you feel during meditation. Includes a daily practice of breath-focused meditation.
Lektion 5
What is Mindfulness, Anyway?
Explore what mindfulness is and how it can help you in your daily life beyond the meditation cushion as you establish or deepen your mindfulness practice. Includes a daily practice of breath-focused meditation.
Lektion 6
Why the Breath?
A deep dive into using the breath as a tool in your mindfulness practice to help you become more aware of your emotions simply by observing the breath. We’ll also explore how to use the breath as a grounding tool in challenging times. Includes a daily practice of breath-focused meditation.
Lektion 7
Enough Theory, Already!
Daily practice of breath-focused meditation. No new theory, just practice!
Lektion 8
Don’t Scratch the Itch!
What happens to an itch if you don’t scratch it? The sensation dissipates. This is the same with discomfort: if you sit with discomfort rather than react to it, the discomfort fades. In this lesson, you will practice equanimity of mind towards discomfort to sink deeper into your mindfulness practice and witness impermanence in your own body. Includes a daily meditation practice of sitting in total stillness and with physical discomfort during meditation.
Lektion 9
The “Comfortable Seat” is a Lie
Discomfort is a part of life. It is a part of the human journey, and to ignore it or run away from it is missing half of life! Includes a daily meditation practice of sitting in total stillness and with physical discomfort during meditation.
Lektion 10
Finding Your Edge
Find your edge – physically, emotionally, mentally, spiritually. Day 10 uses yin yoga to introduce this concept in an experiential way, including what comes after we find our edge: sit with it, be curious, listen to the body, and determine whether to pull back or dive deeper. Includes a daily yin yoga practice to experience finding your own edge. Grab 2 firm pillows for your practice!
Lektion 11
Meet Yourself Where You Are
Arrive in each day, each moment, each practice without expectation of where it will take you. This approach yields to presence within our Selves and our practices, and strips away stress over striving towards what you “should” be doing. Includes a daily yin yoga practice to meet yourself where you are today and in this moment and let go of expectations of yourself based on what was possible yesterday. Grab 2 firm pillows for your practice!
Lektion 12
Befriend Emotional Discomfort
Apply all that you have learned about sitting with physical discomfort to now sit with emotional discomfort. We’ll discuss fight/flight/freeze reactions when your body feels unsafe, how this affects you in the social world, and how a mindfulness practice can help you move from automatically reacting to intentionally responding in these situations. Includes a daily mindfulness practice of working with difficult emotions by observing the body as difficult emotions arise.
Lektion 13
Acknowledge, Don’t React
Shift the way you show up in the world from automatic reactions to intentional responses by first acknowledging when and how you feel difficult emotions, rather than reacting automatically and unconsciously. Includes a daily mindfulness practice of working with difficult emotions by observing the body as difficult emotions arise.
Lektion 14
Choose Your Response
Shift the way you show up in the world from automatic reactions to intentional responses by consciously choosing how you respond once you’ve acknowledged the challenge you are facing. Includes a daily mindfulness practice of working with difficult emotions by observing the body as difficult emotions arise.
Lektion 15
What is Flow?
Deep dive into what being in the Flow means and feels like, especially in the context of creative expression. Includes a daily mindfulness practice while you create.
Lektion 16
What’s so Great About Presence?
Learn what presence really means and how it can transform your daily life and relationship to life in general. Includes a daily mindfulness practice while you create.
Lektion 17
The 5 Senses
Experience how the 5 senses can bring you into presence when you are mindful of them. Includes a daily mindfulness practice while you create.
Lektion 18
Presence Brings Peace
Discover how presence opens up to inner peace. Includes a daily mindfulness practice while you create.
Lektion 19
Befriend Discomfort
Explore befriending discomfort in the context of being in the Flow, so you can deep dive into your creative practices. Includes a daily mindfulness practice while you create.
Lektion 20
Listen Deeply
Listen deeply to your body and your edge in the context of being in the Flow, so you can deep dive in your creative practices. Includes a daily mindfulness practice while you create.
Lektion 21
Take Back Control
Transform your actions from automatic reactions to intentional responses, so you can deep dive in your creative practices. Includes a daily mindfulness practice while you create.
Lektion 22
Cultivating Belonging
A walking meditation practice inspired by the root chakra and designed to cultivate your sense of belonging.
Lektion 23
Awakening Passion
A yin yoga practice inspired by the sacral chakra and designed to awaken passion – for your craft, relationships, and Self. Grab 2 firm pillows for your practice!
Lektion 24
Letting Go of Guilt
A yin yoga practice inspired by the solar plexus chakra and designed to support you in letting go of guilt.
Lektion 25
Connecting with Anger
A yin yoga practice inspired by the heart chakra and designed to help you connect with your own anger in a healthy, conscious, and compassionate way, so you can release what needs releasing and harness what still remains. Grab 1 firm pillow or 1 yoga block for your practice!
Lektion 26
Speaking with Sorrow
A reclined meditation practice inspired by the throat chakra and designed to open communication lines to your sorrow, so you can understand it more deeply and provide support and relief for your own Self. Grab 1 blanket for your practice!
Lektion 27
Nurturing Intuition
A yin yoga practice inspired by the third eye chakra and designed to nurture your intuition and inner wisdom. Grab 1 firm pillow for your practice!
Lektion 28
Rising Above
A yoga nidra practice inspired by the crown chakra and designed to provide a wider perspective for you to rise above it all. Grab 1 pillow or 1 yoga block for your practice!
