Learn: About the nature of the mind and the tradition of Shambhavananda Yoga Mantra Meditation.
Reflect: What is your experience of Mantra?
Practice: Start with a preparatory yoga session, then experience your first practice of mantra meditation from the Shambhavananda lineage.
Learn: Discover the Three-Part Yogic Breath and the practice of chanting Om Namah Shivaya.
Reflect: Which part of the breath felt easiest? Which was most challenging? Bring extra attention to both over the next two days.
Practice: Read from Spontaneous Recognition, move mindfully, breathe deeply, and chant aloud.
Learn: How to choose and navigate a yoga practice that meets you where you are each day.
Reflect: How does practicing yoga help prepare you for breathwork and meditation?
Practice: Select a yoga class from the playlist, enjoy your practice, and optionally follow it with Three-Part Breath and japa meditation.
Learn: Deepen your experience with the Three-Part Breath and stillness meditation.
Reflect: What subtle changes or new awarenesses have you noticed in your breathing practice over the past three days?
Practice: Spend today focusing on the Three-Part Breath, followed by a meditation to support deeper stillness.
Introduction to Nadi Shodhana Pranayama
In-depth Nadi Shodhana practice session
Japa meditation using the mantra Om Namah Shivaya
10-minute reading from Spontaneous Recognition by Sri Shambhavananda
Guided Nadi Shodhana practice with Acharya Abhaya
Japa meditation using the mantra Om Namah Shivaya
10-minute reading from Spontaneous Recognition by Sri Shambhavananda
Guided Nadi Shodhana practice with Acharya Satyam
Japa meditation using the mantra Om Namah Shivaya
Learn the Tension Release Practice from the lineage of Swami Rudrananda
Practice guided Japa mantra meditation
Begin with 10 minutes of reading Rudi and the Green Apple by Faith Stone
Japa mantra meditation
Concluding tension release practice
Teaching: The Yogic Heart, Tension & Surrender
Japa mantra practice
Heart meditation guided by Acharya Abhaya
Introduction to Ujjayi Pranayama
In-depth Ujjayi breathing practice
Japa mantra meditation
Heart meditation on the Wish to Grow
Energetic Gratitude Practice from the teachings of Swami Rudrananda
Ujjayi Pranayama with Acharya Satyam
Heart meditation with Acharya Abhaya
Continued reading from Rudi and the Green Apple by Faith Stone
Ujjayi Pranayama with Acharya Abhaya
Walking meditation with Acharya Satyam