In the following sections, we'll talk about the different practices that we will weave into this course. Most of the modules will consist of a chakra, mantra, pranayama, meditation, yoga sequence and homework geared toward the lesson for that module. As we get toward the end of the course, there will be a greater focus on the meditative practices, so the last two modules will not include a yoga sequence.

Make sure to read through each section below thoroughly - even if you are already generally familiar with a practice. I'll speak specifically to how we will navigate each of them within the context of this course.

You will naturally gravitate toward certain practices. The ones that you don't feel as connected to, do them anyway and see if your experience shifts as you continue. And, certainly, the practices you do enjoy - do them often!

Take your time reading through this and come back to it as often as needed!

If you have questions as you progress through the course, you can post them to the Slack group, comments sections of the lessons or the homework and I will answer them for you.

A Note About Vernacular

As we navigate this course, we can use many words interchangeably as we talk about spiritual concepts. Please choose the words and terms that feel authentic to your own personal experience and any existing belief system you want to honor. I will use the below terms interchangeably, but know that I am talking about the same concepts. Remember that this course does not promote any particular religion but rather a spiritual path which can include any religion - or no religion (if that is your choice).

God can be a charged word for some. For others, it may provide a sense of refuge and safety. Many other spiritual and religious terms can have a similarly polarizing affect. It's for this reason that I want to offer an open invitation to use the terms you resonate with and drop the ones that don't. Here are some examples of words I might use interchangeably (please know that this is not an exhaustive list and you could add your own preferred terms to it).

Chakras

This course will by no means be an extensive study of the chakra system, but you will gain a cursory knowledge of the seven chakras as we progress through each module. My approach to the chakra system will be to pull in specific aspects of each chakra and tie these into our practices. Below is the location and name of each of the seven main chakras.

To give you a brief overview:

The Sanskrit word Chakra literally translates to wheel or disk. This term refers to wheels of energy throughout the body. There are seven main chakras, which align with the spine, starting from the base of the spine up through to the crown of the head. The chakras also correspond to seven central nerve ganglia branching out from the spinal column. Each of these nerve bundles influences the subtle or energy body as well as the physical body. The chakra system is infinitely complex. We are going to keep our focus pretty narrow for the purpose of this course, but know that if you want to explore the chakra system more, there is an abundance of information available.

If you are looking for resources to learn more about chakras, I invite you to look into any books by Anodea Judith. If you are interested in a yoga-related workbook that also incorporates the chakra system, you might check out The Integrative Yoga Therapy Yoga Toolbox for Teachers and Students. Those are two great places to start, and I'm sure they will open all kinds of doors to other sources of information - there's a lot out there!

Mantras

Chanting mantra has a way of transforming any ordinary space into a sacred ashram. Yogis and sages have always believed in the potency of sound vibration.

Sound can create good, sound can create harm, and sound can even go beyond to be transcendental. Mantras tap into the transcendental potential of sound as they resonate with the soul. 

It doesn’t matter your sex, race, or even religion; when chanting mantras, they resonate on the deepest level of our being - forging a direct relationship with Divinity.

Mantras are not religious, but they are spiritual and can be used as a tool to heighten any spiritual or religious practice. They circumvent the need to have someone else facilitate the relationship and encourage direct connection between you and Divinity.

A powerful benefit of practicing mantra is that, over time, we develop positive associations with mantras that serve as a quick-connect to a meditative state. We may get to the point where we simply think about a mantra and can feel ourselves entering a meditative state and absorbing its benefit.

Chanting mantra can incite any number of emotional experiences: crying, frustration, resistance, euphoria. To the degree you feel safe, lean into whatever happens and trust it is for your growth and expansion.

The practice of chanting mantra - a prominent element of Bhakti Yoga - is ultimately all about love. Our adoration of Divinity is a natural recirculation of the nectar of grace, which is our true nature (source). Think of it as a "call to devotion." As the Sufis (Muslim mystics) say: It is the Beloved’s own love that loves the Beloved in me.

When we use Sanskrit mantras, our normal perception of the world dissolves and we awaken to the spiritual fields of energy represented by the sounds. Sanskrit, as a spiritual language, has been accurately and uninterruptedly transmitted for at least four thousand years. The resonance of these sounds uttered by millions of people who have been awakened to spiritual reality assists us in our own use of the language. In other words, we draw from the power of numbers when we use Sanskrit; we connect our soul to numerous yogis and spiritual teachers who have employed this language in their own self-transformation.

-Russil Paul “Yoga of Sound” 

Meaning of Mantra

Many of the mantras are basically names of Divinity and some ecstatic word indicators to remind us of what we are doing -- singing them out loud. Other than that, there is often no actual discursive meaning. These are not sentences per se. 

Rather, these translations are like simple roadmaps to help the mind leap from the mental remembrance of the deity into the heart-essence where we actually meet the deity and commune with its divine essence.

Although knowing the meaning of a mantra is not necessary, it can be helpful in deepening into the experience of chanting when we bring intention to the practice. So, I will offer you translations as we go along. Also, please continuously refer back to your direct experience of the mantra physically, mentally, and emotionally. Let your experience be your ultimate guide.

Pranayama

Pranayama (also known as breathwork) is the utilization of specific breathing practices in order to achieve a desired effect.

Prana means life force energy and yama means to control.

Through mastery of our breath, we are able to activate our life force and achieve new levels of wellbeing physically, mentally, and emotionally.

Throughout time, the process of breathing was always considered inseparable from our health, consciousness, and spirit, and it is only recently that we have reduced breathing to a mere respiratory exchange of carbon dioxide and oxygen. (source)

Throughout this course, we will explore the power of the breath in facilitating experiences of elevated states of awareness while simultaneously connecting with the felt sensations in our bodies. As we tap into this healthy resource, we start to realize the power that lies within us and truly harness it for the benefit of ourselves and others.

Meditation

There are many styles of mediation taught today. The meditations we practice in this course will be guided meditations where we will be working with a specific intention. The meditation techniques we will explore include:

• focused attention
• body scanning
• visualization
• resting awareness
• insight

To get the most out of your meditation, please set yourself up in a way that you can be comfortable for the duration of the practice (usually around 15 minutes).

Some accommodations you may consider:

• Sit in a chair
• Use props such as a bolster or cushion to elevate your hips if sitting on the ground
• Experiment with different positions for sitting (easy pose/cross legs, vajrasana, dandasana, etc.)
• Sit up against a wall
• Or even lie down

Whatever position you choose, make sure that you stay in a bright, wakeful state. You do not want to be so relaxed that you risk falling asleep. Find the appropriate balance of eliminating distractions in your body and staying alert in your mind.

**Please note that the meditation and pranayama practices have a musical accompaniment (courtesy of Miriam Jameson Music) and these practices are best experienced through headphones.

Yoga

As with meditation, there are many forms of yoga practiced today. Throughout this course, we will primarily focus on the practices of Hatha and Vinyasa yoga. No previous yoga experience is necessary for any of the practices. I teach in a way that builds upon itself. If you get to a point in a sequence where you feel like it's enough for you, stay there. If you want to continue on and build, you're welcome to do that as well. You don't have to do every single thing to get benefit from these practices.

Remember that it's not about how much we can do, it's about how much we can feel.

It's not about doing many great and magnificent things. It's about doing the small things with great intention and that in itself is magnificent.

Not all of the practices will utilize props, but if you want to be nicely set up to support yourself, you can have the following available:

• yoga mat
• blanket (at least one, but more if you prefer)
• 2 blocks
• strap
• bolster

There are many ways to improvise with items from home if you don't have actual yoga props. You don't have to purchase an entire collection of props if you don't already have them. Make do with what you have - it will be just fine!

Homework and Journaling Practices

Each module will have its own associated homework. I recommend that you incorporate the mantra, pranayama, yoga practice and meditation throughout the week. You don't have to do everything every day, but shoot for doing at least one thing each day. Dedicating a specific time each day to practice can be extremely helpful in developing a habit. You can think of it like tithing a part of your day to your inner work and growth.

Formal vs. Informal Practice

Formal practice is where we set aside time for our spiritual practices: we chant, meditate, pray, journal, do yoga or any other number of things. There is a specific, dedicated time for the practice when we are typically undisturbed. In a sense, we are existing in our own reality and not taking part in the world around us during this time.

Beyond our formal practices, I will encourage you to go throughout each day keeping the things we've talked about and the practices we've done at the forefront of your mind. This is what we call informal practice - where we apply the things we've learned in our formal practice to real life (gasp!). See how your life shifts when you view it through a lens of awareness. You don't have to make any drastic changes in how you operate. Simply start by noticing your patterns, your responses, your reactions, how you spend your time, etc. Notice it all.

Take the practices to heart. Do them multiple times and try to incorporate as much as you can throughout your day. Real world application and repetition are instrumental in embodiment.

Journaling Practices

One of my teachers is a spiritual channel and medium. She says that the number one thing that peoples' guides ask her to communicate is the importance of writing. All of our guides want us to write more! Automatic writing or journaling is a huge way we receive insight from them and from our Higher Self. It really is magical - the things that come out of us when we just get out of the way and put pen to paper (or fingers to the keyboard). It may not seem like much at the time, but often when we read back over it later, we realize how much insight it holds for us and the world.

Here are some tips for success in your journaling:

• Create a time and space for yourself where you won't be disturbed
• You may spend 5 or 10 minutes in meditation prior to writing
• Set a timer for the desired amount of time (20 minutes is a good place to start)
• Let your writing be stream-of-consciousness. Once you start, don't stop until the timer goes off. Even if you don't have anything to say, simply write "I don't have anything to say, I don't have anything to say" until something else comes through.
• Imagine writing from your Higher Self and don't feel the need to filter
• Journal on the same prompt for 4 days in a row (it's very interesting to see how things shift and deeper insight comes through when we journal on the same question or topic consecutively)
• If you don't already have a journal, make it fun! Buy one that is beautiful, meaningful and makes you want to write. Same thing with pens. Find some pens that inspire you and make you want to pick them up and write. Alternatively, if you prefer to type, you are absolutely welcome to do that, too.
• Most of all, make this enjoyable and have fun tapping into the incredible wisdom that already exists within you