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Eastern Philosophies used to achieve Mindful Meditation & Body Awareness[Pick the date]

BREATH WORK

Nadi Shodhana-

1-Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty

holding their raised arm in position for the length of the practice. You can put a bolster across your legs and use it

to support your elbow.

2-Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little

fingers. Open and exhale slowly through the right nostril.

3-Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle.

Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing.

4-Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain "seed"

mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it's best to focus only on the inhales

and exhales.

Ujjayi Breath -

1-Ujjayi is especially known for the soft hissing sound the breather makes by directing her inhales and exhales over

the back of her throat. To learn how, try this.

2-Inhale through your nose, then exhale slowly through a wide-open mouth. Direct the out-going breath slowly

across the back of your throat with a drawn-out HA sound. Repeat several times, then close your mouth. Now, as

you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat.

Ideally, this will create, and you should hear, a soft hissing sound.

3-This sound, called ajapa mantra (pronounced ah-JOP-ah mahn-trah, the "unspoken mantra"), serves three

purposes: it helps to slow the breath down (which is exactly what we want for Ujjayi), to focus awareness on the

breath and prevent your min "wandering," and to regulate, by continually monitoring and adjusting the evenness

of the sound, the smooth flow of breath (another important element of Ujjayi).

4-Start with 5 to 8 minutes of practice, gradually increase your time to 10 to 15 minutes. When finished return to

normal breathing for a minute or two, then lie down in Shavasana (Corpse Pose) for a few minutes.


YIN YOGA

Yin Yoga has the same goals and objectives as any other school of yoga; however, it directs the stimulation

normally created in the asana portion of the practice deeper than the superficial or muscular tissues (which we are

calling the yang tissues). Yin Yoga targets the connective tissues, such as the ligaments, bones, and even the joints

of the body that normally are not exercised very much in a more active style of asana practice.

Suitable for almost all levels of students, Yin Yoga is a perfect complement to the dynamic and muscular (yang)

styles of yoga that emphasize internal heat, and the lengthening and contracting of our muscles. Yin Yoga generally

targets the connective tissues of the hips, pelvis, and lower spine.

CONTEXT: YIN- EARTH YANG- SKYDirection of Force: Towards Sky Towards EarthFunction of Direction: Diffusion Dispersion Fusion ConsolidationMovement Style: Passive, Slower Faster, FocusedTemperature: Colder HotterLight: Darker BrighterHumidity: Wet DryShape: Expansive Loose Contracted TightTexture: Softer HarderAtomic Particle: Electron ProtonClimatic Effects: Colder/Contraction Warmer/ExpansionGender: Feminine MasculineAttitude: Sensitive, Flexible, Changeable Steadfast, Solid, FixedWork: Psychological and Mental Physical and SocialConsciousness: Universal, Abstract Earthy, PragmaticMental Function: Dealing more with the future Dealing more with the PastCulture: Spiritually oriented Materially orientedDimension: Space-Spirit Time-Soul

The ancient Chinese call the middle point "the Dao." The Dao is the tranquility found in the center of all events. The center is always there even if we are not always there to enjoy it. When we leave the center we take on aspects of yin or yang.

Yin and yang are relative terms: they describe the two facets of existence. Like two sides of one coin, yin cannot exist without yang; yang cannot exist without yin. They complement each other. Since existence is never static, what is yin and what is yang are always in flux, always changing.

We strive to find our Dao in life and thus balance the energies of Yin and Yang. We must bring more Yin into a Yang dominated world by focusing on the Yin side of our chart and Yin yoga is a great start!


Your Chakra SystemIt’s important to familiarize yourself with the chakras, as these represent the physical, emotional, and spiritualaspects of all parts of your body and mind. Each chakra is associated with a color, a sound, and a basicfrequency. Each has specific strengths and fears associated with it. There are physical areas where the primarychakra energy is manifested, and of course there are diseases that occur when a chakra is out of balance.

First Chakra: Root Chakra : TribeColor: RedNote: CBasic frequency: 7.8 hertz (Hz)Aromatherapy: Cedar, Clove CypressMeanings:Physical groundingGaiaGeneral creationBaptism“All is one”: The Divine creates and protects all human tribes’ spiritual needs. We must learn to accept fullyour sacred contract with our family of origin (birth family) and the spiritual lessons related to this.Accept personal responsibility for living the Golden RuleFears:Physical survivalGroup abandonmentLoss of physical orderStrengths: Tribal/family bonding, honor, support, loyaltyPhysical areas: Feet, ankles, knees, legs, coccyx, rectum, immune systemEnergetic diseases: Coccygeal pain, sciatica, varicose veins, hemorrhoids, rectal tumors/cancer, depression,immune disorders

Second Chakra: Sacral Chakra: PartnershipColor: OrangeNote: DBasic frequency: 15.6 HzAromatherapy: SandalwoodMeanings:The power to act with integrity creatively, sexually, and financially CommunionPhysical desiresWorkSense of personal identity and emotional boundaries“Honor one another”Creativity (children, ideas)Fears:Loss of self-controlBeing controlled by othersLoss of physical powerStrengths: Strength to survive on one’s own, take risks, and recover from lossPhysical Areas: Sexual organs (internal and external), large intestine, third lumbar vertebra through sacrum,pelvis, buttocksEnergetic diseases: Low-back and pelvic pain, origin of sciatica, OB/GYN problems, sexual potency, prostateand bladder problems


Third Chakra: Solar Plexus Chakra: Self-Esteem or EgoColor: YellowNote: EBasic frequency: 22.4 HzAromatherapy: Chamomile, LemonMeanings:Personal power in relation to the outside worldEgoPersonalitySelf-esteemConfirmation“Honor oneself”Fears:Worthlessness or inferiorityThat someone else won’t take responsibilityThat you have too much responsibilityStrengths:Feeling of “I’m OK”“I have what it takes to succeed”Physical areas: Upper abdomen, umbilicus to rib cage, twelfth dorsal through second lumbar vertebra, pancreas,liver, gallbladder, spleen, kidney, adrenals, small intestines, stomachEnergetic diseases: Ulcers or tumors of the stomach or small intestine, diabetes, pancreatitis, indigestion,anorexia/bulimia, hepatitis, cirrhosis, adrenal excesses or deficiencies, arthritis, transverse colon problems

Fourth Chakra: Heart Chakra: LoveColor: GreenNote: FBasic frequency: 30.2 HzAromatherapy: Geranium, BargamotMeanings:Love is the only authentic power. Lack of forgiveness is the greatest personal poison. The challenge is tolearn to forgive and to love unconditionally.Marriage“Love is Divine power”Fears:No one loves meI am controlled by othersI have been emotionally wounded beyond recoveryStrengths:I am a loving personI forgive those who have harmed meI am unconditionally lovingPhysical areas: Heart and circulation, lungs, ribcage, diaphragm, thymus, breasts, esophagus. (Shares arms,shoulders, and hands with the fifth chakra.


Fifth Chakra: Throat Chakra: WillColor: BlueNote: GBasic frequency: 38.0 HzAromatherapy: Lavender, SandalwoodMeanings:Lying violates body and spiritFaith in our ability to make decisionsConfession“Surrender personal will to divine will”Fears:Lack of authorityLack of power of choiceStrengths: Faith, self-knowledge, personal authority, ability to keep one’s wordPhysical areas: Mouth, teeth, gums, trachea, larynx, cervical vertebrae, thyroid, parathyroid. (Shares shoulders,arms, hands, and esophagus with fourth chakra.)Energetic diseases: Over- and underactive thyroid; throat, gum, or tooth problems; TMJ; cancer of the larynx;voice problems; scoliosis

Sixth Chakra: Third Eye Chakra: Wisdom or IntuitionColor: Indigo (blue-purple)Note: ABasic frequency: 46.8 HzAromatherapy: Jasmine, Vetiver, BasilMeanings:MindIntuitionWisdomOrdinationSeek only the truthFears:Fear of truthFear of sound, realistic judgmentFear of disciplineFear of one’s shadowStrengths: Intellect, detached evaluation of insights, inspiration, emotional intelligence, integrating creativity andintuition, detachmentPhysical areas: Brain and nervous system, eyes, ears, nose, pituitary and pineal glandsEnergetic diseases: Brain tumors, strokes, blindness, deafness, seizures, learning disabilities, generalizedspinal problems, panic, and depression. (These are shared with the seventh chakra.)


Seventh Chakra: Crown Chakra: Spiritual ConnectednessColor: VioletNote: BBasic frequency: 54.6 HzAromatherapy: Frankincense, OlibanumMeanings:Our sense of connectedness to the Divine, the transcendent, God, soul “Live in the present moment”Fears:Loss of meaningLack of purposeThere is no GodThere is no life after deathStrengths:Unity with God and the universeDivine graceWe have to believe that every aspect of our lives, including the suffering, has meaning and purpose, evenif this is beyond our rational understandingAbility to trust life, values, ethics, courage, selflessness, humanitarianismAbility to see the bigger pattern in life, faith and inspiration, spirituality and devotionPhysical areas: This is essentially the top center of the head, governing vessel twenty in acupuncture terms,midline above the ears.Energetic diseases:Diseases of the muscular system, skeletal system, and skin tend to be most influenced by seventh-chakraIssues Psychoenergetic dysfunctions of all kinds, including mystical depression, Chronic exhaustion not due to any physical illness, Extreme sensitivity to light, sound, or other aspects of the environment

AromatherapyThe different organs and tissues of your body each have their own frequencies, and each essential oil has its unique spectrum of harmonics (called "timbre"). When oil is applied to the body, its molecules will resonate with the different organs and tissues of the body, according to their unique spectrum of harmonics, transferring their energies there, while having little or no effect elsewhere. That is why some oils are good for muscles, others for nerves or bones, some for the mind or emotions.

www.doterra-aromatics.com/info/frequency.html

*Please see web site for more information on the study of essential oils and how they work in the body.

http://www.doterra-aromatics.com/info/frequency.html


Developing and Allowing IntuitionIntuition is the natural state of all living beings; when there are no blocks, it is an instinct. All information neededfor survival, for solutions to problems, or for creativity is available to you. Your job is simply to access thatinformation. Any magnetic attraction that keeps us attached to past time is an impediment to intuition. Most of us do not spend adequate time just being in the present. Meditation has traditionally been one of the techniques for listening to the small, quiet voice within. However, if you allow your mind to go with the flow—without the usual chitta, or mental chatter—answers may come at any time, especially when you’re not trying.

Autogenic training. With more than 28,000 tests performed on this exercise, autogenic or “self generated”training is the most highly researched scientific technique for balancing physiology and reaching spiritual attunement (which is the ultimate intuitive process). Practice the following six phrases while in a relaxed state.

Repeat each of the phrases slowly, five times, allowing a slow and gentle breath for each repetition.

My arms and legs are heavy and warm.

My heartbeat is calm and regular.

My breath is free and easy.

My abdomen is warm.

My forehead is cool.

My mind is quiet and still


The Discovery of the RingsThe Sacred Rings are five energetic circuits that we have developed and tested for fifteen years. Initially, the firstof these came through meditation on the question, “How can we raise DHEA?” Using our knowledge of traditionalChinese medicine’s meridians and acupuncture points, we were able to determine that stimulating specificacupuncture points—and their corresponding organs—would indeed raise the level of this crucial hormone.Through meditation, intuitive insight, and research and testing, we discovered the details of all five Sacred Rings.

Tips for Working with the Sacred RingsThe most important factor in activating one of the Sacred Rings is to work on the Ring in a state of spiritualattunement. For instance, when we did our original research, two of the study participants experienced no effectwhatsoever after six weeks of electrical stimulation. When asked what they were doing while stimulating the Ringof Fire, they said, “I was watching the evening news.” For the best results, it’s crucial to be involved spiritually withthe Sacred Rings. This means you view the body as a holy temple, you practice with focus and intention, and youremain detached from concerns about the outcome.

Ring of Earth. This Ring is targeted at grounding yourself when you feel spacey or dissociated in anyway. The Ring of Earth is useful for overcoming phobias, addictions, seduction, illusions, or possession.When combined with the Ring of Crystal, the Ring of Earth helps in cases of cerebral palsy, ALS (LouGehrig's disease), and other neurological disorders. As we will see when we discuss the Ring of Earth ingreater detail, stimulating the Ring of Earth activates calcitonin—the hormone produced by the thyroidgland that’s critical for the strength of your skeletal system.

Ring of Air. When seeking a specific meditative insight, work with the Ring of Air as often as you feelnecessary. The Ring of Air is useful for improving simultaneity of thought, holographic thinking, mentalcreativity, and symbolic thought. It can improve one’s sense of integration/nonseparatism and easetinnitus. The Ring of Air can assist in cases of autism, and, when combined with the Ring of Earth, Downsyndrome. Finally, the Ring of Air can serve to heal rage.

Ring of Crystal. This Ring is useful for regeneration and regulation of the overall energetic system. Weknow that electrical stimulation of this Ring—even if for only two or three days—can markedly reduce freeradicals, the abnormal oxidative molecules in the body that lead to disease and death. Finally, the Ring ofCrystal can assist in cases of paralysis.

Useful Meditation before your Rings:

Expand the electromagnetic energy field: Electricity creates magnetism. Imagine this electromagnetic fieldas a living halo, much like heat waves, expanding out one inch in diameter around your feet; calves andthighs; buttocks and groin; abdomen and back; chest; shoulders, arms, and hands; neck; face and scalp.Then imagine or feel this electromagnetic field expanding twelve inches, starting at your feet and movingupward slowly and systematically. When you can do this exercise well, you cannot feel pain. You will feelas if your body is numb or asleep and your mind is alert and awake. You may feel dissociated or “out ofyour body.” Mastery of this technique is an ideal way to control pain.


The Ring of EarthFrom a health and longevity point of view, the Ring of Earth is at least as important as the Ring of Fire.Stimulation of the Ring of Earth increases the production of calcitonin, the most important naturally producedchemical for maintaining bone strength. A majority of individuals over age sixty have some significant andincreasing degree of osteoporosis—decreased bone density due to loss of calcium from the bones. Thus webelieve that regular stimulation of the Ring of Earth—at least twice a week—can help prevent osteoporosis.


The Ring of AirThe Ring of Air is important in your development of intuition. The message we received when we were guided inthe points of the Ring of Air was to state that this energetic circle activates your ability to have “simultaneity ofthought”—meaning intuition, lucidity, and access to the mystical state. When we first started the Ring of Airproject, a research nurse asked us what neurochemical she should measure. Without conscious knowledge ofexactly why, the answer, “neurotensin,” came to us. Through further investigation, we discovered that neurotensin is a neuroleptic chemical produced in the brain and body, and this means that it helps you dissociate the mind from the body—or focus on your higher self. When we got the results, we found that stimulating the Ring of Air could increase neurotensin by up to five hundred percent. Out of hundreds of individuals whom we guided in the use of the Ring of Air, about a dozen felt they were mentally spacey at the end of guided imagery—totally detached from their environment. This has never been a problem; in fact, people feel very good there. However, if you feel quite detached when you finish the exercise, use the “bubbling spring” or Kidney-1 point found on the bottom of the foot (see the Ring of Earth diagram) to bring yourself back to earth. Bilateral massage of the Kidney-1 point quickly grounds us in a normal state of awareness.


The Ring of CrystalEarth, Fire, Water, and Air are all energetic rings that deal with what we might call daily maintenance of the body’senergy. The Ring of Crystal assists in maintenance, but it functions more importantly in regeneration; in fact, itreduces free radicals. We know that every cell in the body is actually reproduced within seven years. Some cellsare reproduced within hours or days, but all cells are regularly replaced. Some cells don’t reproduce healthily inadults because of the presence of free radicals, which increase with cumulative stress. Free radicals are likehaving ozone running around in your body—they actually damage or destroy tissue. All aspects of disease andaging are associated with excess free radicals. Regular activation of the Ring of Crystal allows our cells toreproduce themselves with a much-reduced level of free radicals—which is the key to remaining youthful.

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