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Week 4: Cultivating commitment, courage and compassion.  

AUDIO Class. 64 minutes.
 
*Poem -  'The Open Door' by Danna Faults. 
*Observing the breath. 
*Bathing under the Full Moon Visual Ritual.
*Talk about the solar plexus chakra.
*Finger Tracing Ritual
*Gratitude Ritual
*Hormones and how the influence our mood and behaviour ( brief mention only. Discussed more in longer course, and Venus Yoga training). 
*Moon cycles, menstrual cycle, and menopause. 

 

*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. 

 

 

65 minutes. Class 4 - live audio recording 

Night time class. Good to do during a full moon week, or when you life feels overwhelming. 

Click HERE to listen

Week 4. Tuesday Morning Practice. The Courage to PAUSE. 

The courage to listen, PAUSE, be vulnerable, be kind, embody your core values, and respond to others with kindness and compassion.

The 6 C's.
Curiosity, Compassion, Commitment, Core Values, Courage, Calmness.

1: Focused Attention Meditation (FAM). Listening to the BELL (5 min) for gamma brainwaves and improved mood.
2. Open Monitoring Meditation (OMM). The BODY SCAN for HRV and convergent thinking.

3. Pawanmuktasana Ritual with PAUSE for awareness and insight.
4. Finger Tracing and Finger Friction to PAUSE and RESPOND
5. Practicing the PAUSE when faced with CONFLICT. Practicing being in your body, being in the other's body, responding according to your CORE VALUES and the qualities of mindfulness ( curiosity, kindness, compassion).
In general, people thrive when they feel fully “heard” and “seen,” and mindful listening offers a break from focusing on the self or our own response.
6: Nadi Shodhana (Breathing) with Pause (Breath retention -Kumbaka)
7: Hari Om Tat Sat ( All Is As It Should Be for our Growth)

 
Wk: 4.Saturday (26/03/2022).
Courage, Commitment, Compassion.
How does the mind work ? What's its true nature and what hinders it ?
 
Video 1. Formal practice.
  • Sound meditation (5 mins)
  • the 4 Virtues (innate heart qualities) Meditation
  • Qigong, Pranayama, Finger Friction, The Pause, Finger Tracing, Latihan.
 

 

Video 2. Talk and Sacred Circle Sharing. 
 
  • the 4 Virtues (innate heart qualities), 
    the 5 Hindrances (Habits of the mind),
  • ANXIETY - symptoms, behaviours, re-writing the REWARD,
  • ANXIETY - why women suffer more than men,
  • how mindfulness and meditation can help (present moment awareness, layering techniques - finger touching, breath awareness, chant core values etc),
  • ... being curious, remembering impermanence (this too shall pass), remembering the mind is a tool of light, the body is here to feel pleasure and pain, soft and awe gaze of the Lover.