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A gentle, joyful approach to Relaxation and Stress Management which is centered on the systematic practice of sitting Meditation and Individual Biofeedback sessions. The emphasis is on the subtle aspects of the inner journey and personal transformation.
The guided relaxations, breathing exercises, guided meditations, silent meditations, simple and gentle stretches, and Biofeedback sessions are accessible to all ages and levels of ability. No experience necessary. Sitting on a chair or cushion is fine. The teachings combine the ancient wisdom of the Himalayan sages with modern research in physiology, psychology, and holistic health. Includes strategies for overcoming obstacles and cultivating gratitude, joy, forgiveness, and compassion.
Integrating Gentle Yoga, Meditation, and Biofeedback for Stress Management and Relaxation
Each class is individually designed to meet the needs of the students and combines practice in these areas:
1. Meditation in the Himalayan style
A systematic, step-by-step approach to enhance and develop the sitting meditation process. It includes breath awareness, use of mantra, and point of focus. The Himalayan Meditation style is an ancient tradition which does not require adherence to a particular religion or belief system. It relies on the experience of the practitioner to verify if the practices are beneficial. It is based on the time-tested practices of Raja Yoga as described in the Yoga Sutras of Patanjali. The principal tenets and practices of all known systems of meditation are included in this Himalayan system. For the most part, they have arisen out of it. For example, it integrates the breath awareness from Buddhist Vipassana, the mantra from Transcendental Meditation, and the postures from Hatha Yoga.
2. Breathing exercises
Slow, smooth, even, deep, effortless, diaphragmatic breathing is the key to unlocking the potential benefit in all these activities. Detailed instruction is given in diaphragmatic breathing, rate and type of breathing, and posture. The effects of the various breathing practices on the autonomic nervous system can be verified through Biofeedback assessment and training.
3. Guided relaxation
Systematic and subtle point-to-point Guided Relaxations will serve as the preparation method for both the meditation practice. Various techniques will be practiced.
4.Simple and gentle stretches
The physical exercises are based on the Joints and Glands exercises of the Himalayan Yoga Tradition and can be adapted to meet any level of ability. The gentle stretching exercises can be done while sitting in a chair, standing, or standing next to a chair and using it for support. They emphasize slow, smooth movements with continual breath awareness.
5. Biofeedback for Stress Management
Biofeedback helps support the process of learning self-regulation. The analysis of Heart Rate Variability (HRV), or heart rhythms, is well-recognized as a powerful, non-invasive, and relatively simple measure of changes in emotional state. Sensors can be attached to the skin to monitor respiration, heart rate, skin temperature, muscle tension, and more.