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Have you ever tried meditation, but had a hard time dedicating time to it? Or, know what/how to do it properly? Well you've come to the right place!
Whether you've tried to create a steady, regular practice and failed, or are just getting started with meditation, this course has been created to guide you for 7 days to establish yourself in a powerful, grounded, and healing practice. You don't need to meditation for hours at a time, but with simple, easy to follow instructions you will quickly begin to reduce stress, anxiety and emotional instability while helping develop an overall-sense of peaceful ease, steady focus, positivity and a deep, abiding happiness!
Translating the most powerful ancient wisdom into compact, easy to understand nuggets,
I will give you all the tools you need, and starting with short, easy sessions we will build
I've condensed my 10 years of practice for you, and in just 7 days you will learn:
- The value of choosing the proper place, posture and position;
- Why we choose a mindset BEFORE we start;
- How to deal with 'Thinkingness';
- The value and importance of starting each sit with a 'Beginner's Mind';
- The best way to notice breath, and why we DON'T control it;
- Why we seek to incorporate, not edit ALL sensation;
- How to properly receive and process feelings;
- The value and necessity of a 'sealing' practice;
- How and why prayer can be a powerful tool;
- How to use your momentum to form a regular self-guided practice;
- And SO much more!
In these 7 days, you will develop the necessary foundations, and understand the practical, utilitarian and universal, non-sectarian nature of this empowering practice. You will grow firm, healthy roots for your own healing and dedicated practice. You will gain new insights, clarity, and peace of mind, as well as a more essential confidence as you give yourself the priceless gift of personal development and peace, on all levels.
... Sound like something you could use? I hope so! The benefits are manifold. The adventure starts with you. So let's not waste any more time. Let's begin. :)
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|Section 1: Day 1, Meditation and Stress Reduction: Set the Stage|
Beginning, I wanna take a quick moment and shout out the great masters from whom I've learned so much <3
In the introduction to the course we will discuss a sampling of the plethora of benefits from meditation, including physical, mental, emotional and spiritual. We will also discuss the proper foundational aspects of location, position and the like.
For the first sit, we begin at the beginning. Simply noticing urges and tendencies to fidget, move, and self-destract. Take time today to simply notice.
- Am I slouching?
- Is my head more or less centered above my hips and feet?
- Where am I holding tension (jaw, belly, low back, shoulders), if at all?
- How am I walking?
Then take a few minutes to write about your experience.
|Section 2: Day 2, Meditation and Stress Reduction: Set the Mood|
Today we talk about the necessity of starting with the right mindset.
Remember to set the appropriate stage today as we get started. Feel strong, grounded, safe and if you can, grateful.
Today take time to think of 5 things/people/events in your life that you can say you are truly grateful for;
Then think of 5 things that you generally take for granted.
Write 5 - 10 minutes about your experience.
|Section 3: Day 3, Meditation and Stress Reduction: Zen Mind, Beginner's Mind|
Introducing today the vital concept of the 'Beginner's Mindset' as set forth by the Zen master Shunryu Suzuki from the book "Zen Mind, Beginner's Mind". We talk about why this is important and how to achieve this state.
Today we set the quality of mind for best results.
And this will lead us to the best long term results.
HOMEWORK: Quality of Mind
Make sure not to then 'judge the judgements' but simply notice.
If you can, jot down a note about the thought or experience then - and at the end of the day, take a 5 - 10 minute (or longer) session to write about what you experienced.
|Section 4: Day 4, Meditation and Stress Reduction: Breathe Easy|
Today we discuss why we breath the way we do - not forcing, changing or effective the breath in any way. Discussion on the importance of this and why it is so important.
As you continue to lengthen your sit today, see if you can focus all your attention into the sensations of breath around the nose and keep attention focused for the length of the sit.
- Where can you feel it?
- What is the quality (deep, shallow, tense, relaxed, calm, soft, etc.)?
At the end of the day, take 5 - 10 minutes and write about the quality of breath you experienced, and how the noticing, if at all, effected your day.
|Section 5: Day 5, Meditation and Stress Reduction: Back to the Body|
Discussion today on the qualities of 'body-scanning', how to and why. Understanding the universal qualities of all sensation, which is: change.
As you sit longer today, begin with all the proper contextual actions we've done so far. (setting mood, and mind). Then we continue focusing first on breath and stay as long as necessary. Once you've achieved a solid focus we can continue to begin scanning all sensations of the body from top to bottom. Do your best to really feel every single sensation, no matter it's quality or depth.
- Where are you feeling more or less?
- What is the quality of your sensations (heavy, vibrational, soft, stingy, dry, tingly, painful, etc.)?
- Where are you not feeling sensation?
At the end of the day, take 5-10 minutes to sit and write about your experiences of sensation and how it may've affected your thoghts and actions in the day.
|Section 6: Day 6, Meditation and Stress Reduction: Sealing the Practice|
Today we discuss the importance of incorporating a sealing or closing practice to your sit. We talk about the power of prayer and how we can use it to practically and effectively carry the power of the meditative practice with us out into the world.
Today we continue to lengthen and build upon the strong foundation we've created, and close the practice with a focused dedication first to release, then development, then sharing and expanding that work to all beings. Finally a moment of personal dedication.
Take a few moments to hold them in mind and offer loving, peaceful, caring thoughts toward them.
At the end of the day, write a bit about your experience.
|Section 7: Day 7, Meditation and Stress Reduction: Patience and Persistence|
On this last day of the course I want to first of all congratulate you for all the incredible work you've done so far! Your dedication and work has such powerful reverberations in your life, as well as those around you. Continuing forward, I talk about how you can use the skills you've learned and developed in these past few days to create and continue your own self-guided practice with dedication, perserverence and inspiration.
Today we sit for a full 15 minutes, so make sure to implement and use all the techniques you've built on and created so far. Continue the practice, and you are bound to be successful!
- What are you grateful for?
- How's your posture?
- How are your thoughts?
- Can you notice the breath?
- Notice sensation in the body, observe it's universal quality as 'changing' and 'impersonal sensation'.
- Take time to think of those who need your loving thoughts.
And for today:
- Notice anywhere where impatience flares up in your life. Where do you feel the tension, if and when it occurs? Can you release and come back to a state of clarity? Notice, with a curious mind, how long this takes.
Article: Using Your Mind to Change Your BrainPreview
Article: 20 Scientific Reasons to Start Meditating TodayPreview
Article: What Mindfulness Meditation Does to Your BrainPreview
Enjoy this bonus 'slow-flow' class to keep your body balanced and kink-free as you continue your amazing meditation practice!
Tyler is a renowned lifestyle acceleration expert and co-creator of Core Strength Vinyasa Style Yoga with Sadie Nardini. He travels internationally bringing a synchronistic powerhouse of teachings developed to maximize your potential physically, mentally, and spiritually.
Through his broad exposure to the top yoga masters in the world as well as teachers of spirituality, and lifestyle optimization, he has coalesced over 15 years of intensive study to super-charge his offerings. These lessons help students to access their own greatest and largest Self-Vision.
His courses have been top-sellers on Udemy and other websites, and he is on faculty at Kripalu and Yoga Journal Live! conferences. He has written publications for Elephant Journal, and had his photography published in various sources, including the cover of Sadie Nardini's 14 Day Yoga Body.
His down-to-earth and fiercely authentic style invites students to relax into their own deepest empowerment and find a path to their own deepest joy, fitness, and life-love.