Lesson 1
The Power of Presence
In this program you will be encouraged to let go of future and past thoughts and the stories of situations that have not even happened. You will be invited into this present moment and the breath will be your anchor to the here and now. Many of us have been told, to “stay focused” or “be present”, yet there is not often any focused teaching about how to develop this practice? Through repeated practice we begin to make positive changes, starting with one breath at a time. In this module, we will explore intentional breathing and become aware of the breath in a point of focus and concentration, which will help to cultivate more awareness and presence.
The Practice: encourages the use of intention, awareness and consciousness through various breathing exercises.
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Lesson 2
The Art of Breathing
Did you know the average breath for each human takes in one day is approximately 23,000 breaths? Do you have awareness of even 20 breaths that you take throughout your day? Establishing a healthy relationship with your breathing, is a way to invest in your personal health care, and become more aware, present and vital.
It’s important to have the muscle memory of the different sections, and understand the goals for each portion of the lungs. Knowing how to breathe full and deep is the foundation of pranayama and will assist you in cultivating life with vitality and mindfulness.
The Practice: breaks down the three different areas of the lungs. We will be exploring the isolation into breathing in the three different regions of the base, mid and top section of the lungs.
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Lesson 3
Mastering the Art of Breathing
This module dovetails from module 2, which breaks down isolated breathing into three separate sections of the full breathing practice. The healing benefits associated with proper deep breathing, improves one’s overall health, including, digestion, sexual function, circulation and energy level.
The Practice: this module unites all three practices into one complete breath. Assisting to help focus the wondering mind, you are encouraged to count the duration of the inhale and see if you are able to double it on the exhale, rest in the pauses between each in and out breath. The continuous practice of this breathing with will help develop peace of mind, presence and expanded consciousness.
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Lesson 4
Drawing the Breath
Since the breath is always present, yet we are not always present to our breath, this game of Drawing the Breath, consists of watching the breath, and record when it slips out of present awareness. This can be a fun and different way to watch the flow of energy escape from this moment into the past and future.
The Practice: Today’s practice invites you to tap into cultivating mindfulness through a fun breathing game of watching when the mind moves into future or past thought, escaping this present moment. For the second exercise you will be recording the duration of your breathing rhythm on the opposite side of the paper. You will need a piece of paper blank on both sides, a pencil and focus. These exercises are also great for kids and anyone who wants to develop mindfulness in a more creative way.
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Lesson 5
Calling in the Witness
This practice can help you to create more spaciousness to observe your thoughts and breath by inviting your inner witness. The power of our thoughts can harm or heal us. What kinds of thoughts do you have upon waking or going to sleep? When there is an established practice of observing the breath, it anchors you into presence. The more we practice witnessing what we are doing or thinking, the move we will experience the power of living into each present moment.
The Practice: This first practice invites you to surrender, let go and rest in presence as you watch the body’s innate ability to be breathed. The second practice moves into consciously breathing by developing awareness. Being aware of the rise and fall of the breath.
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Lesson 6
Your Powerful Imagination
Energy goes where the mind flows. Did you know that in your imagination all thoughts are received as reality? The brain cannot decipher what is real or imaginary. Do you realize how powerful your imagination really is? You have an infinite ocean of potential to be, do or heal anything, if you believe it to be true. To really know yourself, you must have command of your attention and learn to value it and most importantly learn how to properly use it. This is a grand opportunity to tap into one of the most powerful tools built into your being; your ability to heal, nourish or enhance your vibration.
The Practice: This is a guided journey to enhance your visualization and expand your imagination, which will assist to relax the mind and invoke a deep state of peace and presence.
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Lesson 7
Riding the Breath of Sound
Many people have heard or perhaps chanted the word Aum or Om during a yoga class. Though it may appear to be a small word, its roots are deep. A very old ancient text called The Mandukya Upanishads, which is dedicated to the meaning of Aum or Om and how it represents the states of human consciousness. According to the scriptures, it says there are four states of consciousness. Waking, dreaming, dreamless and pure consciousness itself.
The Practice: In today’s practice we merge conscious breathing and sounding of Aum (Om) together. The practice can be done according to your own rhythm that suits you at every moment. Feel free to explore the deeper effects of regular and longer chanting of Aum (Om) to open the doors of consciousness. The more you put into this practice, like anything the more you will get out of it.
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Lesson 8
Calming the Monkey Mind
Have you ever tried to stop your mind from having thoughts? Does it feel sometimes as though you have monkeys running wild in your mind, moving from thought to thought? Through this practice its very probable you will find great benefit to calming the wild monkeys in your mind, just by simply humming.
The Practice: We will explore an ancient yogic practice of pranayama called Bhramari. This practice has different levels. Three various practices are offered in this practice. The vibration of the humming sound creates a soothing, peaceful effect on the mind & nervous system.
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Lesson 9
Mantra Breathing
The mind is content when it has something to focus on. This is really what the use of Mantras gives the Spiritual practitioner, as the word Mantra, means mind tool. When the mind remains focused on something repetitive it cultivates concentration.
The Practice: Todays meditation practice is used silently and has the power to cultivate inner strength, concentration and deep peace.The Sanskrit word So Hum, means I am that, the pure existing consciousness.This is also a contemplative meaning, "I am that" So= " I am" and Hum = "that", here that refers to all of creation and consciousness, the one breathing us all. In today’s practice the sound will be recited silently and internally, upon each in and out breath.
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Lesson 10
Breathing in Light and Love
Do you know the electromagnetic field of the heart is 5000 x stronger than that of the brain? Love is the food and nourishment from the universe for our heart. Everyone loves to be loved. It’s the most powerful emotion that exists on this planet. Yet, what inhibits us from loving all the time? Cultivating positive thoughts and emotions such as compassion and love generate a harmonious pattern in the heart’s rhythm, leading to greater heart coherence, joy and contentment.
The Practice: Adopted from the Buddhist practice of Metta (loving kindness), reciting words to uplift oneself and all beings. We can then extend our practice of Metta to all living being.With every breath, our hearts overflow with unconditional love, radiating outwards to the world around us. Through this practice, we can recognize the interconnectedness of all living beings and cultivate a deeper sense of empathy and healing.
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