Leçon 1
Day 1 Audio Notes - Assessing Our Internal Baseline & Identifying Our Sources Of Stress
We will begin to notice what it is around and within us that makes us even slightly upset. As we change our relationship with our thoughts and emotions, we will be able to better determine how we feel underneath all of the habitual noise.
Leçon 2
Day 1 Meditation - Anchoring The Mind With Sound
As we begin this course, make sure to find a comfortable place for you to continue your practice for the next seven days. Make sure that your yoga nidra nest is deeply supportive for your whole physical body. Allow the mind to melt and merge with the sounds of the breath, and give yourself full permission to enter the deepest levels of relaxation with trace awareness.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*When I take this deep state of relaxation as my baseline, what do I notice taking my attention away from this inner sense of calm?
*What are my usual sources of stress?
*What are my usual reactions to my sources of stress?
*How can I engage with my surroundings differently?
*How can I engage with my thoughts differently?
Leçon 3
Day 2 Audio Notes - Troubleshooting
At this stage, we want to examine how we can optimize our sessions. What are sources of discomfort that hinder our meditation. The goal is to experiment and find ways to make it less likely that we fall asleep or get internally distracted. We do our best, and we continue to intentionally find ways simplify the relaxation process and make the meditations easier to start and continue.
Leçon 4
Day 2 Meditation - Developing Energetic Awareness
In this second practice, we shift our focus more deeply within as we observe the flows of energy alongside the breath. While we notice the breath move rhythmically as we notice the sensations along the spine, we can silently and non-mentally repeat the mantra SoHum as we gently listen to the sounds of the breath. As the mind becomes profoundly engaged in this process, thoughts begin to cease as we enter a state of silent stillness.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*How am I feeling now?
*Do I notice any lingering pain or tension after my practice?
*What do I need most right now?
*If anything is amiss, what is preventing me from relaxing even more? Can I retain trace awareness during my practice?
*What do I want to explore in the next practice?
Leçon 5
Day 3 Audio Notes - Refinement Of The Main Practice And Associated Micropractices
Now, we want to use gentle focus to reduce our stress even more. We can easily begin to incorporate some of the techniques within the yoga nidras into the rest of our daily lives.
Leçon 6
Day 3 Meditation - Strengthening Gentle Focus
In this third practice, we will keep a mindful count to maintain the mind gently focused and alert. As we deeply relax while maintain a subtle level of relaxation, the body can more easily release any stored tension, and the mind can sink further down into silence. Allow the practice to be as effortless as possible. Release the need for anything to be different and be fully present with your experience, just as it is.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*What benefits I am starting to notice from these practices?
*What can I do to gently focus without strain during my waking hours?
*How can I give myself more timely breaks so that my attention does not flag?
*How would it feel like to meet my obligations with a calm and rested mind?
*What can I do to further enhance my levels of deep relaxation?
Leçon 7
Day 4 Audio Notes - Accessing Newly Developed Awareness
We can now begin to harness the refined awareness that we have cultivated during our meditation practice to detect any internal shifts that are becoming more noticeable.
Leçon 8
Day 4 Meditation - Quickly Empty The Mind To Return To Calm
In this fourth practice, we will introduce gentle breath retention to quickly interrupt habitual patterns of the mind. By briefly holding the breath, we can begin to activate a more robust relaxation response that allow for the release of even subtler tension within the body and mind. Remember to do so without struggle nor strain.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*How have my reactions to habitual stressors started to shift?
*What new response, however subtle, have I noticed when I would previously feel stressed?
*Am I able to better anticipate when I am feeling stressed?
*Am I able to more readily return to a state of deep relaxation?
*How is my practice supporting me at this time? How can I better support my practice?
Leçon 9
Day 5 Audio Notes - Energy Management
With more practice with the complete yogic breath, we will be able to access even greater energetic reserves. That being said, we are also stewards of these reserves. Our vital lifeforce energy, though abundant, must be used ideally for our highest good. We want to do more things to increase our health, vitality, and well-being so that we can meet our passions and dreams with excitement and enthusiasm. That also means that we have to metaphorically take out the trash and judiciously remove all that no longer serves our highest good.
Leçon 10
Day 5 Meditation - Harnessing The Full Power Of The Breath
In this fifth practice, we will use the full capacity of the lungs to draw fresh vital lifeforce energy into the body to promote health and well-being as we release physical tension and mental anticipations. As we revitalize the body, breath, and mind, we will be better able to relax deeply, and old stressors will loosen their grip even more. Let go of what is no longer serving you, and bring your energy, focus, and attention more deeply within.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*What are things that drain me of my energy?
*How can I minimize these interactions or situations?
*What is something that uplifts my mood and Spirit without fail?
*How can I intentionally relax throughout my day?
*What are things that renew my energy reserves?
Leçon 11
Day 6 Audio Notes - Further Pruning And Sculpting
As you become more and more aware of the shifts in your internal landscape, how can you more intentionally support the favorable changes that are now taking hold in your life? What else can you intentionally clear to make room for that which renews you?
Leçon 12
Day 6 Meditation - Balancing The Hemispheres Of The Brain
As the course draws to a close, we will begin the process of restoring the body and mind to harmony and balance. In this practice, we will use the simple alternate nostril breath to bring both hemispheres of the brain into equilibrium. This will allow us to better integrate our experiences during waking life and give us the opportunity to meet life with awareness and focus.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*As I prioritize the management of my stress levels, what else can I do to bring ease and relaxation to my daily life?
*What sources of stress can I potentially minimize or eliminate, once and for all?
*When I am deeply relaxed, how am I better able to face my day?
*How has my internal dialogue shifted, if at all?
*How have my interactions with others shifted?
Leçon 13
Day 7 Audio Notes - Recalling Focus On Command And Establishing A New Baseline
Congratulations on getting to the end of this course! You have done so well. For our final session, we want to emphasize how we have been consciously returning our focus to the present moment, and now with the alternate nostril practices, we are establishing a new baseline. Here, we are establishing a state of balance and equilibrium that we can always return to. We also are identifying the standalone techniques we want to keep using after our final practice.
Leçon 14
Day 7 Meditation - Total Nervous System Equilibrium
In this final practice, we will use everything that we have practiced before as we introduce gentle breath retention. By continuing to refine the rotation of awareness and breath from one side of the body to the other, we begin to harness the natural balancing effects of focusing on the bilateral symmetry of both body and breath. This gives our minds an opportunity to release even more mental refuse and for the the physical body to let go of even more stored tension. We also become better able to stay calm and balanced no matter what suddenly presents itself in waking life.
Before starting the practice, take a note of how you feel within the body. What are the predominant sensations? What are you thinking about? What emotions are present?
After you complete the practice, please journal on the following:
*How do I feel now after completing this course?
*What were my main takeaways?
*How can I better support myself to come back into balance?
*What is a habit I can use to remind myself to return to my own inner equilibrium?
*Regardless of what is happening around me, how can I drop my awareness of what is taking away from my relaxed state if even for the span of one breath?
