Week Five Recordings

no live office hours this week; live session below.

Live Course Sessions via Zoom

Monday, Mar 5, 12:30 - 2:30pm:

Audio Recording: click here for audio.   

Preparation, Daily Practices and Reflection


Live Q & A with our guest expert, Deb Dana, LCSW

Tuning Into Your Nervous System and Trusting Its Goodness


I. Preparation:

Plan to arrive on Zoom by 12:50 or 12:55 pm PST, to settle in. We’ll begin on time and will appreciate if everybody is ready to roll.

To prepare for our Live Q & A, with Deb, journal about:

  1. When is it challenging/difficult to tune in?
  2. Any question that has come up in the course, with a partner, in our live groups.
  3.  Consider where you could use support now, on this journey.

You'll have about 5 minutes to ask a question and share about your experience.


II. Daily Practices:

A. Daily Practice (3x)

Practice 5 mins. Develop Clear, Relaxed Attention, (video) from Week Four. Watch the whole practice 1 x, and become familiar with variations.

For daily practice, skip the intro and start the practice at approx. 5 minutes into the video. Choose 5 mins. to practice, daily.

Note your experience, before and after practice.

B. Homework 1x  Listen to the chant, Od Yavo Shalom Aleinu. Notice the effect of listening to this chant. Consider how music shapes your nervous system.


III. Reflection:

Share 2 - 3 main takeaways from the Live Q & A with Deb, with your practice partner.


@2018, Charlotte Nuessle


Week Five Bonuses


Gesture (Touch) and Sound (Mantra)

See handout below.



Od Yavo Shalom Aleinu (Salaam)


Transcription below.



Gesture (Touch) and Sound (Mantra)



This handout was created and generously shared by my local colleague, Laura Winslow. I adapted this practice using an open vowel “AH” sound instead of those below. Explore and enjoy!


Screen Shot 2018-01-27 at 6.59.27 AM.png


Index finger to thumb – This means Wisdom and Knowledge


Screen Shot 2018-01-27 at 6.59.38 AM.png


 Middle finger to thumb – This means Patience       

Screen Shot 2018-01-27 at 6.59.48 AM.png


Ring finger to thumb – This means Health and Energy


Screen Shot 2018-01-27 at 7.00.00 AM.png


 Little finger to thumb   – This means Intuitive Communication


The Mudras and Mantras used in this approach are from the book, Meditation as Medicine, by Dharma Singh Khalsa, M.D. and Cameron Stauth.  


PO Box 66, Jacksonville, OR 97530

(541) 210-1952/Fax (541) 245-9077/Email: yogaforrecovery@gmail.com




Od Yavo Shalom Aleinu (Salaam)


Od yavo' shalom aleinu  (x3)
Ve al kulam (x2)

Salaam....Aleinu ve al kol ha olam,

Salaam,  Salaam (x2)


This has been interpreted: 

Still, Peace will come upon us


Peace will come upon the whole wide world
Yeah, peace will come.


I heard this performed by the Portland Peace Choir and just love it.

There’s a nice recording on YouTube with Hal Walker and 2010 Inamori International Peace Choir.


Additional Resources


The Alphabet of the Heart, was created by Dr. James Doty, Neurosurgeon and Professor of Neurosurgery at Stanford.

Dr. Doty shares a classic meditation practice. It involves focusing attention on a quality that nurtures and nourishes you, as you touch your prayer bead (or digit on your finger) and take in the meaning and the felt sense of each quality. 

His practice includes use of prayer beads. You can also adapt this practice by using the practice attributed to the Forest Yogis, the Gesture of Traveling Toward What You Value Most, from Session Four. Count on the digits of your fingers rather than prayer beads.

You can read download a free poster or listen to his free podcast where he describes research on each of the 10 qualities of the Alphabet of the Heart. http://www.jamesrdotymd.com/alphabet

He also wrote an autobiography. It's warm, easy to read and inspiring, “Into the Magic Shop.”