Home Practice
September- October, 2022
Week 1
Formal Practice
AUDIO: THREE-PART BREATH MEDITATION
Practice the Three Part Breath meditation several times this week.
VIDEO: POSTURE PRACTICE
Practice the Weeks 1 gentle posture exercises daily, guided by the video. This practice begins with the Three Part Breath.
Informal Practice
THEME: WATCHING THE WAVES OF BREATH
Spend a few minutes in the midst of daily life observing the arising, cresting, and subsiding of the breath. Record your observations on the Week 1 calendar.
Week 2
Formal Practice
AUDIO: BREATH & SIMPLE BEING MEDITATION
Alternate between the Breath & Simple Being meditation and the gentle posture practice, guided by the audio and video.
Also practice the Three Part Breath meditation several times, either as part of the posture practice or guided by the audio file.
VIDEO: POSTURE PRACTICE
Practice the Weeks 2 + 3 gentle posture exercises several times this week, guided by the video.
Informal Practice
THEME: WATCHING THE WAVES OF SENSATIONS
Spend a few moments discovering the wave-like pattern (arising, cresting, subsiding) of all types of sensations: touch (eg, warmth or coolness), sounds, sights (eg. bird, etc.), smells, and tastes. Also spend a few moments in the midst of daily life reconnecting with simple being. Record your observations on the Week 2 calendar.
Week 3
Formal Practice
AUDIO: BREATH THROUGH HEARING MEDITATION
Alternate between the Breath Through Hearing meditation and the gentle posture practice, guided by the audio and video.
Also practice the Three Part Breath meditation several times, either as part of the posture practice or guided by the audio file.
VIDEO: POSTURE PRACTICE
Practice the Weeks 2 + 3 gentle posture exercises again several times this week, guided by the video.
Informal Practice
THEME: WATCHING THE WAVES OF STRESS
If there are any times when you are feeling stressed, see if you can ride some of the “stress waves” passing through, such as quicker/shallow breathing or muscles tightening. Record your observations on the Week 3 calendar.
Week 4
Formal Practice
AUDIO: BREATH THROUGH SENSATIONS MEDITATION
Alternate between the Breath Through Sensations meditation and the gentle posture practice, guided by the audio and video.
Also practice the Three Part Breath meditation several times, either as part of the posture practice or guided by the audio file.
VIDEO: POSTURE PRACTICE
For some of us, sitting can be uncomfortable. Yet it’s required for many day to day activities. The intention of this seated practice is to support good body mechanics and explore riding the waves while seated.
Please use a sturdy chair without arms of wheels, placed on your yoga mat to prevent slipping. And apply a kind curiosity to your exploration of these postures.
You can also continue working with the previous posture video.
Informal Practice
THEME: WATCHING THE WAVES OF THE MIND’S STORY
Spend a few moments each day noticing the difference between the actual events you are witnessing and the stories the mind weave about the events. Try doing this under a variety of circumstances - some easy, others stressful. How often can you catch the fusion and confusion? Record your observations on the Week 4 calendar.
Week 5
Formal Practice
AUDIO: BREATH THROUGH THOUGHTS MEDITATION
Alternate between the Breath Through Thoughts meditation and the gentle posture practice, guided by the audio and video.
Also practice the Three Part Breath meditation several times.
VIDEO: POSTURE PRACTICE
Practice the Weeks 4 + 5 gentle posture exercises again several times this week, guided by the video. Alternatively, you are also welcome to work with the previous movement videos.
Informal Practice
THEME: RIDING THE WAVES OF PAIN
Try out each of these ways of working with pain or discomfort at least once during the week:
Practicing the Three Part Breath - either in response to discomfort or at any other time to “tone” the nervous system’s natural relaxation response.
Reconnecting with simple being - In the midst of discomfort, see if you can reconnect with your sene of just being present, the simple, stable “I Am” aspect of you that is present across all experiences and serves as a reliable anchor to come back to and get centered, even amidst the choppy waves.
Watching sensations in a non-reactive way - Try out curiously noticing the qualities of the sensation; noticing the geography of the sensation - it’s center, it’s outer edges, the space beyond its outer edges; noticing whether it stays the same or if it shifts. This is something you can do informally when a difficult sensation is present but I have included an instructional recording below to help you gain familiarity with the process.
Noticing the effect of how you label sensations - Notice, in both your inner dialogue and when talking to others, whether the words you use to describe sensation have an effect. For example, you could substitute “strong sensation” for “pain,” or say “there is a burning sensation in my left hip” vs “my hip is killing me.”
Breathing into sensation - To start, try this in an area where there is mild discomfort, not the strongest sensation. Bring a sense of curious and kind attention to the area, placing a hand there if you’d like. Then begin to gently direct your breath to this area. After a few breaths, pause and see what you notice. To build on this skill, welcome breath into an area where there is little to no discomfort. Again, after a few breaths, pause and notice.
Moving with awareness and compassion - Even a small amount of gentle movement, done with a quality of attention that is curious and kind rather than judgment, can release endorphins and help unwind reactivity.
Record your observations on the Week 5 calendar.
Week 6
Formal Practice
AUDIO: BREATH THROUGH THOUGHTS MEDITATION
Alternate between the Breath Through Thoughts meditation and the gentle posture practice, guided by the audio and video.
Also practice the Three Part Breath meditation several times, either as part of the posture practice or guided by the audio file.
VIDEO: POSTURE PRACTICE
Explore the Standing Mountain position several times throughout the week. For extended practice, please continue working with the previous posture videos.
Informal Practice
THEME: RIDING THE WAVES OF EMOTION
If there are any times when you are experiencing a difficult emotion, try using one of the following practices:
Extended Exhalation breath practice, either using the recording below or on your own. (Please do not add more than 2 counts to your exhalation.)
Evoking your own deep down goodness, letting that feeling become very tangible.
Tracing whatever may be upsetting you back to its source in love: Ask yourself, “What is it that I love that is at the root of what is making me feel upset?” Allow yourself to feel that love.
Record your observations on the Week 6 calendar.
Week 7
Formal Practice
AUDIO: YOGA NIDRA
Alternate between the gentle posture practice and the Yoga Nidra meditation, guided by the video and audio recordings. Yoga Nidra (translated as yogic sleep) can be done any time of the day - morning, afternoon, or before bedtime. It is natural to at first fall asleep in this practice. With repeated practice, it can cultivate deep relaxation and full alertness at the same time.
Also practice the Three Part Breath meditation several times, either as part of the posture practice or guided by the audio file.
Informal Practice
THEME: RIDING THE WAVES OF FATIGUE
If there are any times when you are feeling fatigued, see if you can try some gentle postures and/or the Yoga Nidra exercise to help you ride the waves.
Try these additional strategies for riding the waves of fatigue:
“Do a little, rest a little” - taking even short breaks can help prevent collapse
When possible, avoid over scheduling and planning something for when you are likely to be fatigued
Set good sleep habits - create a relaxing sleep time routine, avoid caffeine after 2pm, and limit screen time before sleep
Practice gentle movement or the Yoga Nidra meditation when feeling fatigued
Record your observations on the Week 7 calendar.
Week 8
Formal & Informal Practice
I am SO proud of all of you for the dedication, courage, and compassion you have shown over this two month process. Now, the eighth week is the rest of your life. Whatever you have gained from this program, whatever you have learned about how to ride the waves of life’s ever changing challenges - this is only the beginning!
Continuing to practice regularly can allow for a gradual transformation in a very rewarding way. Your formal and informal yoga practice now becomes self directed. Utilizing the recordings and the skills you have developed, your homework is to keep up your practice and make it your own.
Your homework is to read the last chapter in the Relax Into Yoga for Chronic Pain Workbook. Then, in a few weeks, read through the book in its entirety. It is a fantastic resource, but be sure to continue with your practice as it is now and let reading the text support it, not replace it. Within the book, there is a URL to register your book with the publisher and gain access to a wonderful library of free posture and meditation recordings.
Equally important as maintaining your formal yoga practice is continuing your informal practice - the integration of the teachings and practices into daily activities and interactions. This can be some of the richest learning for us all.
My wish is that this yoga program will continue to provide you with the growth and healing it has given me and so many others. Remember, I am only a message away should you have questions or need support in maintaining your practice!
“The work we do on ourselves, whether it is psychological or spiritual, is not meant to get rid of the waves in the ocean of life, but for us to learn how to surf.””
- Ken Wilbur