Shanti Yoga Teacher Training

Relax Deeply, Heal Completely with Yoga’s Quiet Practices: Restorative, Yin & Yoga Nidra & Moving Meditation by Debbi Murphy, PhD, ERYT500

Restorative Yoga The Goal is to tap into the Relaxation Response so your body can heal.

Physiologic Aspects of Relaxation ⁃Roger Cole “It’s inborn, just needs to be triggered.” ⁃Our mission is not to create relaxation, but to allow it. ⁃Judith Lasater “people need at least 15 min to relax, it takes that long to get rid of stuff.” ⁃Secret is to set up the circumstances for relaxation. ⁃Goal to quiet the sympathetic “flight or flight” response/activate the parasympathetic…..both need to be addressed. ⁃Educate about basic health habits (caffeine, tv, etc) ⁃Stress = acidic blood which leeches calcium, savasana helps ameliorate. ⁃Stretch first. ⁃Timing…warm, safe, quiet, lying down (baroreceptors kick in when we lay down, sense pressure goes up so receptors feed back to lower blood pressure). ⁃Breathing - extended exhalation (4-8, inhale to exhale)….stimulates the relaxation response. ⁃Passive attitude, try to go 10% slower. ⁃Awareness - not aware we hold tension, with practice we can become more so. This is why we should always include some restorative practice in our daily routine.

Judith Lasater’s Basic Sequence ⁃ Ground Rules: - Advance not by going further but by releasing deeper - Maintain soft, inward attitude throughout, especially in transitions - Although we’re trying to move into stillness, it’s ok to readjust - Maintain normal breathing throughout - Gentle Backbend “Savasana” - Supta Badha Konasana - each person’s will look different, support thighs, especially super flexible folks, this is not a deep stretch, it’s all about the release, even the core, pubic bone lower than navel, chin lower than forehead. ⁃ Supported Bridge - Reclined Twist w/Bolster - Vapariti Karani (Elevated Legs-Up-the-Wall) - Stonehenge

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Yin Yoga The goal is to awaken connective, softer tissues. Practicing stillness of mind. Don Silva, Sarah Power, Bernie Clark, Paul Grilley

Taoist weds insights of 1000's of years of acupuncture to the wisdom of yoga. Chi abides in connective tissue. Exercise that focuses on connective tissue (fascia, ligaments & tendons) which are dryer/harder/stiffer is Yin Yoga. Yang Yoga is exercise that focuses on mm which are fluid/soft/elastic. Yin yoga focuses on releasing connective tissue (which responds best to a slow steady load 4 min at least). Best used for hips, pelvis, lower spine. The overlying mm of connective tissue area must be relaxed. Don't be in a rush to go as deep as you can...shift while in the pose. Postures don't affect all bodies the same. Know the primary objective and let that guide you. Try to feel bones...turn your attention from the muscles to the bones. Even though trying to focus on bones, there's a muscle element, too. Sometimes you might need to flex the muscle for a minute. Don't be in a rush to go as deep as you can...shift while in the pose. Postures don't affect all bodies the same. Play the edge...walk the line...finding the beneficial stresses of the pose without bringing pain.

General notes re: Yin Yoga Muscles are relaxed & pose is held for a long time. When you stretch at a joint, it feels like you're stretching the bone. There are 2 different types of tension: 1) connective tissue (fascia & ligament) Yin - statis & long traction 2) muscle/tendon - Yang - Rhythm & repitition..briefer & quicker - doesn't last as long. Theory of Exercise - make mm weaker so it repairs itself = we get stronger. living tissues can adapt to stress, inanimate objects don't adapt, they just wear out. Why stress the joints? If you don't, it will atrophy...if you do stress a joint safely, & gently....it will adapt & improve. Ligaments lengthen & contract every day. Contracture...when a ligament contracts; happens in immobilization it degenerates. 3) Practice advances not by working harder but by releasing more deeply, matures with time 4) Keep tone of softness, serenity. Will have to get up and move around, keep focus here, keep the mood and tone, keep gaze sore, look inwardd. 4 reasons to stress the joints: 1) to prevent degeneration that comes from prolonged immobilization. 2) to work against contracture 3) to work against joint fixation 4) to stimulate the production of hyurlanic acid.

Other thoughts 1. Yin is not about exact positioning, comes from the Chinese Medical Model (Meridians). It’s more about the energetic body, fascia and less about the muscular. 2. We all know the world doesn’t stop turning, stop throwing stuff at us, we might as well show up empowered, stable, at peace. 3. Don’t suffer change, come alive to what is being asked of you…..see crises as opportunities 4. In this practice we’ll attempt to go below the surface waves of agitation and find the shelter inside us, the interior castle and inner world that’s our real home, our favorite room 5. And really what’s most important is how this affects others (Thich Nhat Hanh boat people). 6. This nurturing practice is going to be like food for the soul.

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How: 1. Find the pose and become as comfortable as possible. 2. Strive to cut down fidgeting (this is the practice!) 3. Hold. 4. Take it deeper using the breath.

Routine: Begin by witnessing yourself as if from the outside, imagine your breath in your low back on transitions.

1. Virasana - Say-za (Japanese for kneeling). slowly reach up overhead (palms up), gathering the chi from around, take down (palms down) to coax down to the Don Tien (the low abdomen), 3X

2. Twisting Dragon - moderate step....low lunge with twist toward knee. You can push the knee out and the elbow is on the floor. Hand is most optional part...shift it around as you go deeper. Personalize it...shift hips, pelvic girdle....focus on the lower body ribs to feel your way into the pose. 2X each side.

3. Dragon - shorter step...knee past ankle. more about the front leg/ankles/achilles. don't sink low. this is the kidney & urinary meridians....drawing energy fro the earth. foot doesn't have to be flat on the floor. Body can be down & low or arched & back.

4. Gecko - big step. lunge is deeper, wider, angle of the knee & foot varies with each person. this about the hamstring & groin.....almost the splits.

Do Child's Pose between each side.

5. Dragon Fly (Uptavista Konasana) Roll pelvis forward...Frog is a substitute.

Squeeze knees to the chest.

6. Sleeping Swan - pigeon (low lying) pelvis will be diff for each person. Primary place to feel is in teh ITB, gall bladder channel, iliosacral joint...lateral thigh, sciatic nerve

7. Upright Swan - lumbar thread. change the back position

Do DD & then change sides.

8. Double Pigeon - Shoe Lace Rounding, decompression of the lower spine, lateral pulling of the side body.. the gall bladder channel...if hips are really tight "tighten the shoelace"

Stretch out the legs & switch sides.

Your job is to yield & wait. The difficulty is developing Patient Endurance.

Stretch out legs & rock them back & forth.

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9. Half Saddle Pose - Supta Eka Pada Virasana arch of the lumbar spine, stomach & spleen channel. Knee can be up, swung out to the side, foot can be flexed.

Hug knees to the chest, then extend leg straight up, hug knees to chest.

Hands under hips, lower legs.

Fold left leg back.

Virasana (on your feet, block or the floor)

Come slowly to DD

Sit in Sukhasana or Pentacal. In sitting you feel the exaggerated introspection. In Pentacal...make it feel good to you. Either way, feel the rush of blood & chi....quite pleasant & informative to feel the natural pulse & movement in the body. Slowly gather yourself to come to sukhasana, palms together, namaste.

Yoga Nidra Healing through going into the subconscious: exposing samskaras, setting sankalpa "The ultimate goal of yoga is to always observe things accurately, and therefore never act in a way that will make us regret our actions later." Desikachar

Yoga Nidra

Yoga Nidra is a simple yet profound technique of inducing deep relaxation to release physical, mental and emotional tension. Yoga Nidra has been called many things: yogic sleep, psychic sleep, conscious dreaming, and transformational relaxation. In this practice you maintain a trace of awareness which keeps you suspended at sleep's door in a transcendent state of complete stillness, peace and relaxation -- a state of being called “awakened sleep”.

What the Yoga tradition has taught for thousands of years and what many schools of modern medicine and psychology have validated, is that the accumulation of tension and stress negatively impact the field of the subconscious mind. Over the course of time, the impact of this accumulation creates habits and patterns. Just like tension and stress, habits and patterns can manifest physically, emotionally and mentally. Recent research shows that 95% of our thoughts today are the very same thoughts we had yesterday. Mental habits are very tenacious!

How many times have you come to year's end to contemplate and create new resolutions only to find the forces of habit swaying you back to the same physical, mental and emotional behaviors? In the extreme, the long term impact of habits and patterns, tensions and stress can cause heart disease, anxiety, depression, hypertension, insomnia, diabetes and asthma, just to name a few. In our daily lives we may face discomfort, conflict, unhappiness, disconnection and dissatisfaction.

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Spring Cleaning, Purging the Container

Yoga Nidra offers a way to open the container, examine the contents, clean them out, and create new, life-affirming directions that are the deepest expression of who you know yourself to be and the life you wish to live. The subconscious mind is not just the storehouse of our experiences, it is also the origin of personally, behavior and emotion. We are all born with our own unique set of tendencies. These tendencies create our core beliefs. Beliefs determine our perceptions, perceptions determine feelings, feelings determine thoughts, thoughts determine our actions and our actions determine our reality. Thus, our past thoughts lead to our present personality, attitudes and perceptions in the same way that our present thoughts determine our future behavior, actions and reality.

One of the distinguishing elements of Yoga Nidra is that it simultaneously relaxes the body, the mind and the nervous system. This highly refined and systematic approach to relaxation accesses the deeper, hidden layers of the mind. The mind stores our experiences, thoughts and feelings in the form of imagery. Each image is like a database encoded with a large amount of information. Once you have entered the state of Yoga Nidra, you are asked to visualize carefully selected images. These images unlock and release the unconscious burdens and tension embedded in our stored memories. In the awakened sleep state of Yoga Nidra, the mind becomes so relaxed that it does not attach to and reenact the associated habits and patterns of stored experiences. You are literally going into your storage container and purging it of all the debris that limits you from experiencing your greatest potential and capacities in life. You will arise feeling physically restored, mentally cleansed and emotionally purified.

Sankalpa: Sowing the Seed of Change

Sankalpa sets Yoga Nidra apart from all other relaxation techniques. Translating as resolve or resolution, a Sankalpa is a short, simple, positive statement that expresses the soul's deepest yearning. Yoga Nidra is not just a relaxation practice; it helps you attain your highest and most noble purpose. The quality of relaxation you experience allows your mind to become receptive and fertile. At different times throughout the practice you are asked to repeat your Sankalpa. At the same time tension and stress are alleviated from the deepest layer of the mind, your intention is planted within it. Sankalpa transforms your life from the inside out, eventually manifesting itself at a conscious level and bringing about changes in your personality and you life. Choose your Sankalpa wisely. Consider what is limiting your deepest self expression. Is it your health, career, fear, self-coubt or depression? Create a short, simple, positive "I am" statement which addresses a core issue. If you are trying to eradicate an unhealthy habit, look deeply to the underlying cause and tension that created the habit. If you do not address the root cause, some other habit will arise to replace it.

Do not hurry to choose your Sankalpa. In fact, sometimes through the course of doing the practice a few times, a deep thought or vision can reveal itself and direct you to the most meaningful Sankalpa. Once you have created your Sankalpa, stick wit it until it bears fruit. As you state you Sankalpa, experience the feeling you would have inteh glow of its manifestation. A Sankalpa is most successful if it is planted with a strong will, emotion and sincerity. Choose a Sankalpa that will produce a harmonious and joyful life. Here are a few examples" I am radiantly healthy I am aware and efficient debbimurphy.com 5 [email protected] Shanti Yoga Teacher Training

I am confident and courageous I speak my truth I am a positive life force in the evolution of others I am successful in all that I undertake.

Yoga Nidra Practice (Script)

Please get ready for Yoga Nidra by lying down on your back and making sure that you are perfectly comfortable. Make any adjustments necessary to your clothing or your body position so that you can maintain perfect stillness throughout the practice of Yoga Nidra. Place a small pillow or blanket underneath your head. Close your eyes (unless that feels scary, then find a drishti). Turn the palms of the hands to face up...making sure nothing is touching the fingertips. In this practice, we are endeavoring to be still, but know that if you have to readjust, that’s fine.

Now, take a deep breath in ...feeling calmness & coolness spreading throughout the physical body. As your breathe out feel a release of the cares & worries of the day flow out of you. In the following practice you are going to develop the feeling of relaxation throughout the body. It is not necessary to make any movements or even try to relax. Simply allow the feeling of relaxation. It is much like that feeling of deep relaxation just before you fall asleep. In this practice you might fall asleep, but attempt to remain awake and aware. Make a resolution to yourself now "I will remain awake throughout the practice of Yoga Nidra.”

In this practice you are functioning at the level of hearing and the level of awareness. The only thing required of you is to follow my voice. You don’t need to analyze any of the instructions as this will interfere with your mental relaxation. Simply follow my voice with total attention & feeling. Simply develop the feeling of relaxation. If thoughts arrive, don't worry about it. Just continue with the practice. Allow yourself to be calm and steady.

Bring about a feeling of inner relaxation in the whole body, concentrate on the body and become aware of the importance of complete stillness. Develop your awareness of your body from the top of your head to the tips of your toes and mentally repeat the mantra Om, complete stillness and complete awareness of the whole body.... & again repeat the Mantra Om. Continue your awareness of the whole body, the whole body, the whole body. Become aware of the fact that you are going to practice yoga nidra. Say mentally to yourself I am aware, I am going to practice Yoga Nidra, repeat this to yourself again.The practice of the Yoga Nidra begins now.

Now is the time for you to make your Sankalpa, your simple short positive statement in simple language.....please repeat your sankalpa to yourself 3 times with total feeling and conviction and gratitude for it's fruition.The resolve you make during YN is bound to come true in your life. (pause)

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We now begin with the rotation of consciousness. I will name the name of different body parts, while you will simultaneously become aware of that part. Maintain effortless awareness. Bring your attn to the right hand and mentally repeat after me, right hand thumb, second finger, third finger, the wrist, the lower arm, the elbow, the upper arm, the right waist, the right hip, the right thigh, the kneecap, the calf mm, the ankle, the heel, the sole of the right foot the big toe, second toe, third toe, fourth toe, fifth toe,

Become aware of the left hand thumb, second finger,third finger, fourth finger, fifth finger, palm of the hand, the wrist, the shoulder, the armpit, the left waist, the left hip, the left thigh, the kneecap,the calf mm, the ankle, the heel the sole of the left foot, the top of the left foot, big toe, second toe, third toe, fourth toe, fifth toe

Now go to the back, Become aware of the left shoulder blade, the right shoulder blade, the whole back together. Now to to the top of the head. top of the head, forehead, right eyebrow, left eyebrow, the space between the eyebrows, the right eyelid, the left eyelid the right eye, the left eye, the right ear, the left ear the right cheek, the left cheek,the nose, the tip of the nose,the upper lip, the lower lip the chin, the throat,the right chest, the left chest, the middle of the chest,the navel, the abdomen the whole of the right leg, the whole of the left leg, both legs together the whole of the right arm, the whole of the left arm, both arms together the whole of the back, buttocks, spine shoulderblades the whole of the front , abdomen chest, the whole of the trunk together, the whole of the head the whole body together, the whole body together, the whole body together please stay awake total awareness, no sleeping, no movement, effortless awareness the whole body is on the floor, become aware of your body lying on the floor your body is lying on the floor, see your body lying on the floor in this room visualize this image in your mind, become aware of your breath become aware of your breath, feel the flow in and out of your lungs, do not try to change the rhythm, the breathing is natural and automatic, there is no effort, you are not doing it. Maintain awareness of your breath, complete awareness of breath. Now concentrate your awareness on the movement of your navel area, concentrate on your navel movement. Your navel is rising and falling slightly with each breath. With each breath it expands and contracts, concentrate on this movement in synchronization with your breath. Awareness of breathing, breathing and awareness. Now start counting your breath backwards from 27 to 1, like this...... 27 navel rising, 27 navel falling, 26 navel rising, 26 navel falling, 25 navel rising, 25 navel falling, and so on, Say the words and numbers mentally to yourself as you count your breaths. If you make a mistake simply return to 27 and start again. (Pause for a long time here) Effortless awareness, effortless awareness, if you make a mistake simply return to 27 & start again. Now stop your counting of the navel breath and shift your attn to you chest. Your chest is rising and falling with each breath Continue concentrating on the movement of the chest and count as you did before 27 chest rising, 7 chest falling and so on, again repeating the numbers debbimurphy.com 7 [email protected] Shanti Yoga Teacher Training

Try not to make any mistakes, but if you do simply return to 27 and begin again (long pause here) Awareness of breathing, awareness of counting. Doesn't matter if you don't make it to 1, just continue with the practice. Cease your counting of the chest breathing and move your awareness to your throat Become aware of your breath moving in and out of the throat. Concentrate on the awareness of the breath moving through your throat Count from 27 again. Continue the movement. Counting & breathing, breathing & counting. No movement, no sleeping. Complete awareness of counting and the breath. Counting & breathing, Breathing & Counting, No movement, no sleeping Stop counting and now go to the nostrils. Become aware of the breath moving in of and out of the nostrils. 27 breathing in, 27 breathing out. Complete awareness, effortless awareness. (long pause) Continue the movement. Counting & breathing, breathing & counting. No movement, no sleeping. (long pause) Stop your counting now. It doesn't matter if you came to 1.... leave your breathing.

Now we're going to visualization I will name the names of different objects. And as I say them, develop an image of them on all levels...feeling, awareness, emotion and emotion .... as best as you can. If you are able to find each vision, your relaxation is complete. Burning candle, burning candle, burning candle Endless desert, endless desert, endless desert (repeat each of the following 3 times) Egyptian pyramid, Torrential rain, Snowcapped mountains, Greek temple at sunrise, Coffin beside a grave, Birds flying across a sunset, red clouds drifting, a cross above a church, stars at night, full moon, smiling buddha, wind from the sea, waves breaking on a deserted beach, eternal restless sea, waves breaking on a deserted beach Now is the time to repeat your sankalpa, your resolution, the same resolution with the same feeling, emphasis and gratitude for its fruitition that you did at the beginning. please repeat 3 times to yourself Now relax all efforts and draw your mind outside and become aware of your breathing, awareness of the whole body and awareness of breathing. Your body is lying totally relaxed on the floor you are breathing quietly and slowly. develop awareness of your body from the top to the bottom and say to yourself Om...repeat 2 more times. become aware of the floor and your body on the floor and become aware of your surroundings. Lie quietly for a few more moments and keep your eyes closed. Please take your time, there is no hurry. when you are sure you are wide awake..sit up slowly and open your eyes. The practice of Yoga Nidra is now complete. Hare Om Tat Sat.

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Moving Meditation

For some of us, sitting still just stirs up more agitation. There are several ways of achieving the same benefits of other forms of relaxation/meditation while still moving.

One way, is to link more deliberately, our movement and breath within simple yoga flows. Max Strom’s gentle flow with breath is a great example. From mountain pose, step feet wide as if preparing to do goddess/temple pose. Begin a gentle side bend practice lifting up on the inhale, bending on the exhale, extending more on the inhale, exhaling back up. This is then taken into forward folds and finally, the release breath. This can also be slowly added to more complex series….warrior II, triangle and many seated flows from child’s pose. Of course, for many, the entire asana practice can become a moving meditation if attention is kept on this link of breath and movement. This is why ujjayi is so important. Even the focus on alignment or the drishti throughout a practice can make movement meditative.

Another moving meditation is walking. “Walk as if you are kissing the Earth with your feet.” ~ Thich Nhat Hanh, Peace Is Every Step: The Path of Mindfulness in Everyday Life How does Walking Meditation differ from other forms of meditation? Let’s begin with a definition of what meditation is and look at how Walking Meditation fits into that. Thich Nhat Hanh describes meditation as “We are in deeper contact with reality, free of words and concepts.” He doesn’t mention position of the body or it’s action. In the Yoga Sutras, Patanjali describes the 7th limb, Dhyana, Meditation as “immersion into the present.” It is beyond withdrawal of the senses (Pratyahara) or concentration (Dharana). Again, the exact physical position is not mentioned. Other definitions of meditation also do not include body position. Erich Schiffmann says, “Meditation is the experience in first person the connection of oneself & God”, The Mayo Clinic says, “Meditation is Mindfulness which is a conscious effort to be completely present”. Sally Kempton says “Daily meditation is an opportunity to check in regularly with the peace behind the mind, and, as you practice it, the mind becomes more focused, manageable, calm and creative”. So according to these, and many other definitions, meditation can involve movement. There is a tremendous richness of experience to become aware of as you walk. The body loves movement, and will reward you with pleasure if you pay attention to how it feels. So much of the time we are caught up in our mental worlds -- thinking of the past or future, planning, imagining... Paying attention to the body as you walk will help you to enjoy simply being alive. Although there are sitting meditations in which you pay attention to the body, it is easier to do so when the body is in motion. This is another advantage of walking meditation.

Many athletes, artists, musicians are drawn to their activity because it does provide this sense of being completely in the present. Mihaly Csikszentmihalyi has contributed pioneering work to our understanding of happiness, creativity, human fulfillment and the notion of "flow" — a state of heightened focus and immersion in activities such as art, play and work. Remember a time when you were doing something that completely absorbed you in the present, time seemed to stand still. That is flow! To learn more, go to http://www.ted.com/talks/ mihaly_csikszentmihalyi_on_flow.

More “mellow” activities can also be seen as meditative. Anyone who has appreciated a meditative mental drift while knitting or mowing a lawn knows that there is something calming debbimurphy.com 9 [email protected] Shanti Yoga Teacher Training about engaging in a familiar, low-impact activity that requires minimal thought and bestows a clear sense of progress. This is why “adult meditation coloring” has become so popular!

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