Day 19: Quality of Attention

Time in: Bunny breath

Discussion: Quality of Attention
• Review: What is a beginner’s mind (What is your attitude like when you are seeing or noticing something for the first time?)?
• What does quality mean in this case?
• What are different qualities of attention?

Warm up: How does your body feel in these locations?

• shoulders: cow face, crab
  
• neck: swan
• back: rocking horse, cobra, locust
  
• hips: butterfly
• legs: shark
• ankles: downward facing dog
• feet: crane
  

Activity: Share your Creative Flow pose sequences from last class.

Relaxation: Animal visualization

Journal Entry #19: Animal Qualities
Make up three poses for animals which we have not already learned. Name them and try to sketch them on your journal. You will show teach them to the class next week.

Day 18: Beginner’s Mind, Open mind

Lesson 18: Beginner’s Mind
What is a beginner's mind? What does it feel like to have a beginners mind? When were you aware that you were a beginner, what were you doing?

If we can approach things in our daily life with an open mind, ready to start fresh, our days will become more interesting and enjoyable. Try to be receptive, open to new and old experiences with the same enthusiasm. Having an open mind usually creates a positive outlook on life, and allows th eperson to be more creative and imaginative.

Journal Entry #18: Creative Flow
Create a sequence of 5 poses that can be done with a smooth flow from one to the next. Use any poses that we have done in class, try them out in order to see if they indeed flow together.
Draw each pose and label it. If you want to, make up some new poses too!

Lesson 17: Lines of Energy

Energy is everywhere, in us and around us. We can become more familiar with controlling our own energy by practicing in Healthy living class. we will practice controlling our mental energy with thinking exercises, and our physical energy with yoga poses.
In yoga poses we use opposing energy to build focus and stability, this will create focus and stability in our thoughts too. Opposing energy can be used by stretching our body in equal and opposite directions. For example in Mountain pose we reach our feet down into the earth at the same time we reach the crown of head up to the sky. This creates one long line form our belly which points up and down at the same time.
If we can be stable and calm in thought, we will feel the effects emotionally too. It is all connected, like infinity!

Journal assignment #17: Lines of Energy
Draw three figures in yoga poses, choose from the following list. Superimpose the energy lines that move in opposite directions over your figure drawings. Don't worry about drawing skills, simple stick figures or bubble figures are just fine!
Poses to choose from:

• Warrior 2
• downward dog
• ragdoll
• cobra
• gate
• triangle
  

Lesson 16: The Power of Positive Thinking

Think Positive, you can do anything!
You can change a sad feeling or negative thought simply by thinking and breathing as you tell yourself the opposite, tell yourself the positives!

Healthy test taking
Healthy habits create an empowered sucessful outcome. Take care of your mind, body, and spirit, by eating well, sleeping well, and thinking positive. If you do your best all will turn out good.

Journal Entry #16: positive thinking

Positive Thinking, Affirmation
(maybe apply to your upcoming Tests?)

1. Identify a fear, complaint, or goal that you would like to see some change in
   
2. Describe how you feel when you think about this thing, describe how you behave when you have these feelings
3. Create positive change by restating this thing and its feelings in an affirmative manner, start your statement with "I am..."

Example:

1. I hate tests.
2. They make me feel nervous and I can't stay focused.
3. I am calm and confident that I will do well on this test, and I know that if my mind wanders I can return to my breath and re-focus myself.
   

Lesson 15: Energy Renewal

The new year is a time of renewal, with the winter solstice comes longer daylight time, we can come our of the long nights part of winter with new intentions for how we will use our energy. This is similar to the way some people make New Years Resolutions, things they hope to change about their lives. In particular I hope that you will use this period of the year to renew your commitment to yourself, your own empowerment and happiness. Be happy with who you are by making good healthy choices for your body, and also your mind and spirit.

Lesson 15 Activities

Co-listening, active listening
Energy renewing breath: mother earth, celestial(star) father
Energy Drawing

Journal Entry #15, Energy Renewal

Place your energy drawing in your Journal and label it #15.

Energy Drawing Practice:

1. start by picking one color to use, choose a color that seems to represent your energy right now
2. draw one line with that color that represents "energy" in any way that you like (there is no right or wrong)
3. use that first line as inspiration, a starting point for a drawing, poem, short story, or personal journal entry about energy
4. stay connected to your breath as you complete the page, if you don't know what to do next on the page, just breath deep and slow and start your pencil moving again.
   
5. Let it flow freely onto the page whatever it is
   

Lesson 14: Use the tools of Healthy Living

Use the tools of healthy living to stay happy and balanced in this time of year. Use your own strength to stay focused on what matters the most to you, as the world around you might try to push you in other directions.

There will be no required Journal Entry this week (#14)
However, I invite you to write a Personal Affirmation. This is a short phrase that might bring you back to your true self when you feel like the messages you are getting, from outside and in, aren't serving you well.

Lesson 13: Practicing Balance and meeting our Inner Advisor

Breath:
Elephant breath. Stand with feet wide apart. With fingers interlaced, inhale to swing your arms up overhead, on the exhale bend the knees and swing the hands between the legs, repeat several times.

Practice/Poses:
Review/warm-up: Sun salute "C", dancer (balance)

Warrior two series:
mountain, warrior 2, reverse warrior, triangle, right angle, half moon (balance)

Journal Entry #13: Inner Advisor
Describe the visit from your inner advisor from relaxation today. Who or what did it appear as? What was their name? What did you discuss with them? What did they tell you to do?

Review of Inner Advisor activity:
Lie on your back in resting pose. Imagine yourself in your peaceful garden or other place. Imagine finding a comfortable place to sit or lie down there. Imagine how nice it would be to have a guardian angel, someone who knows and loves you better than anyone else. Invite this kind, loving person to sit with you now. Let them appear in whatever form they choose, maybe an animal, a person, a relative, or a warm glowing light. Ask them their name. Accept whatever comes without trying to change it.
When you feel comfortable, explain to them what's on your mind. Ask them any questions that you need answered, or maybe ask for help with something that is confusing you. Then just listen, be open to what your inner advisor has to share. Maybe it comes in words, or pictures, or a feeling of sudden understanding.
Consider what you have received, and image yourself taking the next right action, sometimes this means just staying still and not doing anything. Notice if you have any resistance to taking this advice, and why or why not.
Thank your inner advisor and say goodbye in any way that seems right to you. Hear them remind you that you can ask them to come back any time you choose. After they've gone, bring yourself slowly back into a relaxed but awake state.