Class 1 : Grounding and Connecting

75 minutes.

Class notes 30/03/2020.  

*Opening Poem: ... "Meditation is an act of Love".

*Mindfulness and Meditation : The differences and the power of combining the two.

*Write down your personal reflections to 3 questions.

*Ritual #1: Body Scan.

*Ritual #2:  Senses Meditation 

*Ritual #3: Poem and Breath Meditation 

*Ritual #4: Loving Kindness Meditation.

*Ritual #5: Reflection on your death

*Ritual #6: Listening to Legacy of Light by Fia.

*Closing conversations

** Please note - personal shares by participants have been edited out. 

Class 2: Relaxing and Restoring your nervous system

65 minutes. Class notes 04/01/2020. 

* Serenity Prayer

*Second Chakra theme - exploring the pain and pleasures of life. Flowing with life's rhythm with grace. 

*Understanding the power of the mind to recreate the 5 basics tastes (embodied visualization). 

* The Vagus Nerve and the Ritual #7 Tongue Swirling Ritual

* Clarifying your core values. Are you living by them? What do you need to do to re-align?

*Ritual #8. The Zone-Shift Meditation Ritual.  Learn how to shift chronic aches and pains.

*Buddhist psychology. Applying the R.A.I.N acronym = Ritual #9.

* Starting a Mindful Bedtime Ritual - Left Nostril Breathing (Pranayama) = Ritual #10

*With persmission, some participant shares have been included in this track. Names have been edited out.  

Class 3: Waking up and creating Magic. 

54 minutes.

*Morning reflections - first thoughts, sensations, gratitude.
Awareness of the habits of your mind.
*: Becoming clear on your essential nature.
*: Becoming clear on your core values.
*: Talk on the 2nd Chakra. Water element. Pleasure and Pain. Reflection on our most important relationships.
The sweetness and bitter sweetness of life.
*: Yama, Niyama (purity, contentment, discipline), Brahmacharya  (understanding, conserving, and celebrating your sexual energy).
*: Feeling into who and what you want to be today in regards to the relationship you are having with yourself, others, and the Divine.

Class 4: Cultivating commitment, courage and compassion.  

*Talk about moodiness, irritation, and anger. 

*How to find calmness and compassion. 

*Seedling Visualization Ritual - Spring and wood element. 

*Breath Retention practice - Kumbaka Pranayama. 

*Why Kumbaka Pranayama is good training for life. 

*Loving Kindness "Metta" Meditation (traditional version)

*Meditation is an act of love - and allows you to be the lover and the beloved. 

WORKSHOP: Restorative Yoga + Yoga Nidra 

62 minutes.

Here is the live workshop audio recording. I guide you through how to create a sacred intention (Sankalpa) and through a Restorative Yoga hip and chest opening pose to prepare you for Yoga Nidra. If you are familiar with Yoga Nidra, have a Sankalpa ready, please move on to the Yoga Nidra only audio recording below. 

Yoga Nidra, as a formal practice is best done during the day when you are not so tired that you will fall asleep, but if you do fall asleep then that is OK - you needed to sleep.

Restorative Yoga and Yoga Nidra - benefits can include: reduced tension, anxiety and pain, increased vitality, lower blood pressure, enhanced focus, deeper sleep, release of destructive habits, cultivation of compassion and love for self and others.

Restorative Yoga : Using pillows and towels from home (or yoga props - bolsters and blocks), create a supportive nest and rest in a simple postures for 5-10 minutes as you are guided through a visualization or meditation. Learn how to release deeply held tension and restore your energy levels.

Yoga Nidra: This is a practice that allows the body to deeply relax while the mind stays inwardly alert. Shivani will guide you into a “hypnagogic state”—the threshold between alpha and theta waves—the place where your body “sleeps” while your mind is peacefully lucid.