Preparation, Daily Practices and Reflection


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

Tune Into Your Nervous System: Discover Its Rhythm and Movement


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, reflect on:

  1. When it's challenging to tune in.
  2. Any question that's come up in the course.
  3. Where you could use support now on this journey.

You'll have time to ask a question or two and share about your experience in the course.


II. Daily Practices:

A. Daily Practice (4x) Continue practicing a recorded yoga sequence for 5 minutes or more. Incorporate ujjayi breathing.

B. Homework (3x)  Listen to the chant, Od Yavo Shalom Aleinu, and any previous chants/songs. Notice the effect of listening to this chant. Consider how music shapes your nervous system.

Sculpt your womannequin through each state of your nervous system. End by sculpting an expression of Ventral vagal connection. Mini-journal, before and after, and notice how your system responds to sculpting your womannequin.


III. Reflection:

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


@2018, Charlotte Nuessle


Week Four 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!


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Index finger to thumb – This means Wisdom and Knowledge


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 Middle finger to thumb – This means Patience       

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Ring finger to thumb – This means Health and Energy


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 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.  


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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.

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