Week Four Recordings

Live Course Sessions via Zoom

Monday, Feb 26, 12:30 - 2:30pm:

Audio Recording: click here for audio.   

Live Office Hours via Zoom

Thursday, Mar 1, 3:30 - 4:30pm:

Audio Recording: click here for audio.

 

Preparation, Daily Practices and Reflections

I. Preparation

We’re bringing our attention to the Social Engagement System. To familiarize yourself or revisit it, watch these short sections of the interview with Deb:

26:50 - 28:27

1:15:02 - 1:21:21

1:35:27 - 1:40:40

 

II. Daily Practices and Homework

A. Daily Practices (3x each) Mini-journal about one practice below.

  • Explore a soft sigh (3x) when you notice your system needs support in becoming more relaxed. 
  • Practice Warming Your Eyes with Kindness, (video) 3x. Feel free to watch once, then shorten/adapt. Notice your nervous system response. 
  • Choose a practice of sounding or chanting, 3x. Choices are given throughout this course. Join your awareness of sound with feeling safely connected. 

B. Homework (1x each)

Embody awareness of safe touch. Practice 5 mins. of Gesture of Traveling Toward What You Value Most and Slow Motion Prana. (videos)

 

III. Reflections + Partner exercises

1. How do the expressions of your face communicate what you’re experiencing inside?

When you’re upset

When you’re feeling good

 

2. How are you most comfortable with touch? What are some examples where touch feels safe?  

 

3. Partner Exercises:

Decide who goes first (A), second (B):

a) Explore your facial cues, two different ways, neutral and kindly. 

I. Partner A - Hold your head still, keep it straight.

Look at your partner with a neutral face (no expression) for several breaths.

Both partners: notice what happens to your nervous system. 

Switch roles.

Share about your experience.

II. Partner A - Now look out at your partner with a feeling of kindness for several breaths. Notice any subtle changes you experience.

Switch roles.

Share about your experience.

b) Adapt your tone of voice in these two ways, demanding and caring. You'll say the phrase, "Please listen to me."

This awareness of how your nervous system responds to the tone of voice.  

I. Demanding Tone: Please listen to me.

Pause - notice how this feels as a speaker; listener

Switch roles.

 

II.  Connecting Tone: Please listen to me.

Pause - notice how this feels as a speaker; listener

Share your experiences and observations with each other.

 

4. Share your main takeaway about the Social Engagement System as a doorway to Ventral Vagal.

 

@2108, Charlotte Nuessle

Week Four: Additional Resources

 

Research on Chanting Om and the Nervous System

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2011;volume=4;issue=1;spage=3;epage=6;aulast=Kalyani

 

 

Week Four

Main Practices + Bonuses

 

Warming Your Eyes with Kindness

 

Gesture of Traveling Toward What We Value Most Deeply in Our Heart

 

Slow Motion Prana Exercise

 

Develop Clear, Relaxed Attention

 

Lokah Samasta Sukhinau Bhavantu

Transcription:

Lokah Samasta Sukhinau Bhavantu

May all beings be happy and free,

May the thoughts, words, and actions of my own life

Contribute in some way

To that happiness and to that freedom

For all.

“By chanting this mantra, we move from our personal self and radiate a prayer of love for the world around us.”          

“It has been used for many centuries to invoke greater states of compassion and peace.”                www.gaia.com

Miten & Deva Premal have a lovely recording on YouTube.

 

 

Lokah Samasta Sukhinau Bhavantu

 

Listen to the recording, below. It has been translated and interpreted:

May all beings be happy and free,

May the thoughts, words, and actions of my own life

Contribute in some way

To that happiness and to that freedom

For all.

 

“By chanting this mantra, we move from our personal self and radiate a prayer of love for the world around us.”    

“It has been used for many centuries to invoke greater states of compassion and peace.”                www.gaia.com

Miten & Deva Premal have a lovely recording on YouTube.