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November 25, 2019 { Day 17}

• Crystal – Green tourmaline : To open and stimulate the heart. A stone of rejuvenation, tourmaline promotes emotional stability and healing.
• Essential oil – Roman Chamomile – Roman Chamomile is a soothing and calming essential oil. Its fresh, sweet, and fruity scent can calm and soothe the nervous system of an anxious person. Because it is calming and relaxing, Chamomile reduces emotional charge during periods of emotional upheaval and helps to reduce depression. It is also used to calm and clear the mind and open up the heart.
• Take time for self care more abyhanga!

MEDITATION SCRIPT

GUIDED MEDITATION

• Make of yes and no list – everything you want to say yes to and everything you want to say no to – just what comes to your mind.
• Practice Vac Tapasya : Allow your mind to run free. Notice the thoughts – note the negative and hurtful thoughts- in a notebook write them down write along the associated person or situation. Let yourself be angry, judgmental or unkind – be honest. Keep the note for a week. Then before you re-read it replace the person with your own name. This will help you understand the letter has to do with your hurt feelings which stem from negative thoughts and feelings. This process can be hard grant yourself grace and freedom. Having hurtful thoughts and feelings is ok, we can choose to respond in love and grace after we process.

• I am Connected – Beautiful Chorus
• Ra Ma Da Sa – Snatam Kaur

1. Sit in any easy meditation posture, such as sukhasana or lotus pose
2. Relax the body, rest the hands on the knees and soften the shoulders
3. Sit upright and align the head with the spine
4. Engage khecari mudra (roll the tongue to the soft palate or nasal cavity)
5. Tilt the head back slightly and begin to slowly inhale through both nostrils, using Ujayii breath
6. Acquire shambhavi mudra (bring the gaze to the centre of the eyebrows)
7. Straighten the arms, lock the elbows and press the palms into the knees
8. At the top of the inhale, retain the breath and engage jalandhar bandha (chin lock)
9. Retain the breath for a short period then slowly exhale the breath
10. Return to relaxed body position with the eyes closed, take a moment to pause and appreciate the tranquility created by the practice.

November 24, 2019 { Day 16}

• Are there situations in which your actions are inconsistent with your thoughts or feeling? Sit with it. Is there someone or something you are protecting?
• How has your meditation practice evolved over the past 16 days?

• Uno – Deuter
• A Love Song – Garth Stevenson

• Seal your lips and start to breath in and out through your nose.
• Take an inhalation through your nose that is slightly deeper than normal. Exhale slowly through your nose while constricting the muscles in the back of your throat.

• With your mouth open, try exhaling the sound “HAAAAH”—it’s similar to the sound you make when you’re trying to fog up a mirror. Get comfortable with this sound to get the hang of the practice.
• Close your mouth and attempt a similar sound, feeling the outflow of air through your nasal passages. Once you have mastered this on the outflow, use the same method for the in-flow breath, gently constricting the back of your throat as you inhale.

November 23, 2019 { Day 15 }

Avidya-Asmita-Raga-Dvesa-Abhinivesa-Klesah

1. Avidya : Misconception / Ignorance
2. Asmita : Identity
3. Raga : Desire
4. Dvesha : Avoidance
5. Abhinivesha : Fear

• Crystal – Ametrine combines the peacefulness of amethyst with the joyfulness of citrine. This harmonious blend of these two incredible crystals brings balance to our spiritual and mental selves and our feminine and masculine energies. It promotes mental clarity and optimism, thereby sparking positive change in our lives. It brings insight into the cause of issues as well as the motivation to make changes.
• Essential oil – Wild Orange
• Make a gratitude list

MEDITATION SCRIPT

• Are you attached to any habit?
• Is there a habit you wish to break?
• Is there a habit you wish to start? What would your day look like with this habit in place? How can you support your new ritual?

• Let me Brave – Beautiful Chorus
• Hare Krishna Hari Ram – Alexia Chellun

1. Inhale one-third of your lung capacity and swing your arms up in front of your body, bringing them parallel to each other at shoulder level, with palms facing the ceiling.
2. Continue inhaling to two-thirds capacity and stretch your arms out to the side like wings to shoulder level.
3. Inhale to full capacity and swing your arms parallel and over your head, palms facing each other.
4. Open your mouth and exhale completely with an audible ha, bending the knees more deeply as you sink into a standing squat and swing your arms down and back behind you like a diver.

November 22, 2019 { Day 14 }

• Rose Quartz – Hold it in your hand throughout the meditation – the stone will provide the vibration of love, which will assist you in aligning with those energies; and the stone will also become charged with your own loving energies during the ritual.
• Essential oil – Myrrh
• Epsom Soak – Fill a tub with warm – hot water add 4-6 cups of salts and soak {I add oils to the salts because I love the extra comfort they bring and healing to my body}
• Buy yourself some flowers or another plant – a way to connect to the earth
• Make a fire (outside or in a fire place!), and gathering with loved ones (you can obviously do this alone too). Grab a piece of paper, write down the things you want to let go of, then toss the paper into the fire as a symbol of release.

November 21, 2019 { Day 13 }

• Heart Chakra Tune up
• Hridaya Mudra

• Heart Opening Yoga Practice

• Do you allow yourself to be vulnerable?
• How does opening and showing your vulnerability feel
• Where is in your body do you feel grief? What color do you see?

• Auld Lang Syne – The Cast
• My Baba – Trevor Hall and Krishna Das

• Close your eyes and spend a few moments lengthening your inhales and exhales.
• Bring your awareness to the area between your shoulder blades, and place your tongue at the roof of your mouth.
• Inhale slowly and draw the breath upwards, from the back of your heart chakra towards the crown of your head.
• Exhale slowly, release your tongue, and draw the breath down from the top of your head to the front of your chest.
• Repeat ten or more times.

DAY 12 November 20, 2019

• What task can you make a moving meditation?
• How does the task change?
• Bring your awareness to your body can you feel any tension? Where is the tension?
• What can you do to loosen the tension?

Day 11 November 19, 2019

Satya

• Granthita Mudra – Interlace your last three fingers (middle, ring and pinky) together inside of your hands. Interlock the index fingertips and thumbs to form two rings and hold this mudra in front of the base of your throat. Inhale and exhale through the nose for 4 rounds of breath. {see below}
• Explore the Visshudha Chakra {our throat chakra}
• Essential Oil – Lavender – apply to throat
• Sing or Chant along with the music below {Sanskrit is hard don’t worry if you think you are saying it wrong}
• Shoulder Rolls
• Breathe {Kriya below}
• Try the 1-5 hr Silent mini retreat again!!! – The observance of silence awakens our inner sound and illuminates ancestral memories. The silence empties our hearts of wounded memories making room to heal.
• Mantra – Sat Nam – When we say “Sat Nam” to one another, we are acknowledging both the divine truth in the other as well as in our own being. We are both Truth, that whole cosmic Truth of divinity, we are one.

• Lies can be told with words but also with the body. When we are not honest in our actions because of fear or judgement our muscles contract holding the emotion. Can you describe a time when you held back your excitement, your fear or joy? How it felt in your body. Close your eyes take a moment to allow that feeling to surface. Can you release it and allow the prana to flow freely?

• I Release – Beautiful Chorus
• Ek Ong Kar Sat Nam – Snatam Kaur

1. Sit on the heels in Rock Pose, knees together.
2. Stretch the arms over the head with elbows straight, until the arms hug the sides of the head.
3. Interlace all the fingers except the index fingers. Men cross the right thumb over the left. Women cross the left thumb over the right.
4. The spine stays still and straight. This is neither a spinal flex nor a pelvic thrust.
5. Remain firmly seated on the heels throughout the motions of the kriya.

1. Begin to chant Sat Naam with a constant rhythm of about 8 times per 10 seconds.
2. As you pull the navel in and up toward the spine, chant Sat from the Navel Point. Feel it as a pressure from the Third Chakra.
3. With the sound Naam, relax the belly.
4. As you continue in a steady rhythm, the root and diaphragm locks are automatically pulled. The steady waves of effort from the navel gradually enlist the movement of the greater abdomen. The breath regulates itself – no breath focus is necessary.The focus of the sound Naam can be either at the Navel Point or at the Brow Point (the point where the eyebrows meet at the root of the nose; the area that corresponds to the Sixth Chakra).
5. The force is through the navel but the two locks come along sympathetically. This natural pull of the two locks creates a physiological balance. Blood pressure is maintained evenly.

1. Inhale and gently squeeze the muscles from the buttocks all the way up along the spine.
2. Hold it briefly as you concentrate on the area just above the top of the head.
3. Exhale completely.
4. Inhale, exhale totally and hold the breath out as you apply a firm mahabandh – contract the lower pelvis, lift the diaphragm, lock in the chin, and squeeze all the muscles from the buttocks up to the neck.
5. Hold the breath out for 5 to 20 seconds according to your comfort and capacity.
6. Inhale and relax.