Jyoti ~ A Step by Step Outline For Practitioners - Full Detailed Version

Jyoti ~ Heart Space Meditation The following blog can be considered a kind of essentials map to the art and science of The Jyoti Method. Please remember that this is a practice, and like the practice of anything (including medicine) it takes practice to master it. I hope that you enjoy the process and are gentle with yourself as you learn. As you know, there is a philosophy or "view" that goes with this approach, but on a more barebones practical level, I will lay out first a very simple categorization of the guided meditation first, followed by it breaking it down into greater detail and nuance. Please remember also, that to really succeed in your potential as a Jyoti Guide, you also need be doing each step (to some degree) along with your client. If you can "drop in" to the states that you are guiding people towards then you will help them through a kind sympathetic resonance. This is similar to the concept of Deeksha in India. Where one person can positively support the state of another person by being in that state themselves. This is a powerful process that has helped many hundreds of people profoundly, remember to go slowly and intuitively and remember that each person's own inner wisdom / higher self / source is really doing the deeper work. Our job is to help them to get into a position where they can get out of the way and then gently cultivate healing feelings. frequencies, and states. The music and the plants are tools that help us to do this. WHAT TO HAVE ON HAND Music: Winds of Devotion - Carlos Nakai The Jyo-Teas: Drinking a cup of tea is ideal first when possible. Om Shantea for tension and stress, or Rainbow Royaltea to support upward flow of bliss and to support the heart space. Set / Setting: After having tea, encourage a bathroom visit, ensure the lighting is dim, and the environment is clean and calm. Suggestion to share with client: I’d like to briefly review the nature of the modern mind before we begin. During this session, the mind will often pull you away, telling you that you are doing something wrong, or you are behind. It’s important to not judge these voices. Indulging excessively in ideas or thoughts will only lessen your experience. That being said, remember that wherever you are, and however you think you are doing, it's viewed as perfect, simply enjoy what is unfolding and relax and follow the guidance. THE BARE BONES BIRD'S EYE VIEW OF THE MEDITATION - STEP BY STEP BY CATEGORY 1. SET YOUR INTENTION INTERNALLY 2. RAPPORT AND MAKING A NEW FRIEND, ANY QUESTIONS THEY HAVE? THEY MAY IT RECORD IF DESIRED. 3. LIGHTS DIM, MUSIC ON, CLIENT IS COMFORTABLE, BACK STRAIGHT, CHIN TUCKED. 4. THE LETTING GO PROCESS - JUST BEING.... AHHH. 5. THE SLOW BODY SCAN AND THE FEELING OF GRAVITY & BODY SPACIOUSNESS, SOFTENING 6. AWARENESS BEHIND THE FOREHEAD, CENTRE OF THE MIND, WATCHING THE BREATH - SO / HAM 7. MOVING TO THE HEART - ACCEPTANCE, AHHH, SELF LOVE, COMPASSION, FORGIVENESS. KINDNESS.... WHAT MIGHT THEY FEEL LIKE? 8. SEND A MESSAGE OF LOVE AND WISDOM TO INNER CHILD, ESSENTIAL GOODNESS, LOVABILITY, ESSENTIAL WORTH, (SPACIOUS, SOFT, KIND VOICE) 9. CULTIVATE THE LIGHTNESS OF THE HEART - INNER SMILE, AHHH, SMELL OIL, IMAGINE FLOWER, IMAGINE LOVED ONE. NOTICE WHAT LOVE FEELS LIKE. 10. THE POWER OF LOVE, LIKE A PLANT IN THE MORNING SUN.... SENSE THE HIGHER DIVINE LOVE / LIGHT - WHAT MIGHT FAITH FEEL LIKE / TRUST? 11. SPREAD GOOD FEELING (POSSIBLY A COLOUR) THROUGH BODY, POSSIBLY SEND IT TO ANOTHER, OR EVEN FURTHER THROUGH THE CITY / WORLD. 12. LETTING GO, BREATHING IN PURE LIGHT, PURE PRANA, PURE LOVE. LETTING GOOOO OF WHAT YOU ARE READY TO LET GO, AHHHH. 13. FAN DOWN, SMUDGE, RING BELL, ETC IF IN PERSON.... 12. BRING IT BACK TO HEART, SEE THE GEM IN HEART, ANY COLOUR, RANDOM IMAGE, IMAGINE LIGHT COMING THROUGH / LOVE 13 SMILE, GRATITUDE FOR BREATH, FOR PLANT, FOR MUSIC, FOR DIVINE PRESENCE IN LIFE.. ALL IS WELL... 14. COMING BACK TO BODY WEIGHT, SOFTENING, LETTING GO, FEELING PEACE, FEELING ALL IS WELL 15. OPEN THE EYES, STILL WATCH BREATH, GAZE AT SOMETHING, SMILE STILL. SMILE OUT THE EYES, LET THE BREATH BREATH YOU... 16. WELL DONE, CLOSE THE SESSION. NOW THE JYOTI IN DETAIL VERSION: STEP 1. SETTLE IN Make sure that: - your spine is reasonably straight ( use a pillow on your lower back if needed) so that the participant can relax. They should not be sitting up in any kind of forced way. Laying on a mat or the floor is an option if needed. This can be useful if at a festival, or in an outdoor setting where there is no chair to relax into. ~ your chin is gently tucked ~ Your palms are relaxed in a natural way, ideally face up ( to open the heart chakra ) ~ Now close down the eyes..... 2. BEGIN THE TENSION RELEASE - I will be bolding any words that are considered key words to use in a Jyoti Session. ~ Make sure you leave a nice gap of silence between instructions, and be doing the each step of the practice yourself! ~ Take the Deep Belly Breath though the nose, then expand the lungs fully, and exhale out the mouth - AHHHHH ~ The mouth is the release valve for any pent up energy, or blocked meridian channels in the system. The soft sound of ahhh is very useful. ~ Breathing into your body as if it were a hollow balloon, and the breath is filling the whole body ~ Exploring "what it might feel like to let go?" What might it feel like to soften any clenching ? ~ Letting the breath go all the way in, and following it all the way out ~ Even when you feel like the exhale is over..... exhale even more. ~ Without judging, you may discover where you might be clenching, explore softening on the exhale. ~ Letting go of any sense of doing something, or getting anywhere, let's just explore the feeling of simply being. Letting go of the need to be ahead of where you are right now, or the need to "do" anything at all. ~ Simply Enjoy Softening. ~ Softly and slowly speaking, with space between our words... we encourage with phrases like - you're doing great, or you're doing really well. AAAAAAAHHHHHHHHH -That tone / sound, if you can make it, triggers the parasympathetic nervous system - the opposite of fight or flight. -Shoulders softening, that feeling kind of like setting down a heavy backpack.... -”AAAAAAAHHHHHH ~ Again - giving yourself permission to just be -What might it feel like to be? What might allowing yourself to just be, feel like? -Nothing to achieve, nothing to do, just be STEP 3 - THE BREATH BREATHS YOU ~ Make sure you leave a nice gap of silence between instructions, and be doing the each step of the practice yourself! ~ Now exploring what it might feel like to let the breath breathe you …. without forcing it, or resisting it. Repeat. ~ Watching the breath breathe you, without resisting it or forcing. ~ In other words, you are a llowing the breath to breathe you, “I am open to the breath breathing me” ~ just open to the healing intelligence of the breath , the guidance of the breath. *I f you your mind pulls you away, that’s ok, just come back to the breath again ~ Now you're more witnessing that breathing is happening, watching the breath come in and go out.... ~ You're not the ‘do-er’ of the breath, the breath is breathing itsel "Excellent you're doing really good” STEP 4: GROUNDING INTO BODY AWARENESS ~ Grounding the Mind into the Body / Build Chi ~ Make sure you leave a nice gap of silence between instructions, and be doing each step of the practice yourself! ~ Now simply rest your awareness on the feeling of your big toes, simply noticing. ~ Feel into the nail, the bone, the flesh… “I can feel my big toes.” And again.... ~ Now noticing the feeling of the other toes as well ~ “I can sense and feel my toes” and now the rest of the bones in your feet ~ Nothing to do .... your just be aware of the feeling of the bones in your feet ~ Try to feel your feet pressing into your shoes (or into the floor, ground) ~ Notice the feeling of your shoes pressing into the floor ~ Notice also, the feeling of your feet as if you had heavy muddy boots on. ~ If you could sense also, imagine that every foot is like a tree trunk rooting down into the earth ~ Try to imagine the roots growing down into the earth, “ h eavy feet ” .... “deep roots” ~ Feeling the oneness of the body and the earth you are made of.. grounded and connected. ~ Noticing now the feeling of your ankles..... now shin bones , annnnnnddd calf muscles/ “Aware of the feeling of my lower legs” … AAAAAAAHHHH if you notice any tension build or uncomfortable emotion that's ok, just notice, breath in and exhale... ~ “The weight of my feet on the floor, rooted, heavy” ~ Now aware of your Knee Caps, Knee Joints, try to really tune in deeply.. “What do my knees feel like?” ~ Now can you sense those giant femur bones in your upper leg? Tune into them … ~ Notice also, the feeling of your quad muscles , and your hamstrings resting on the chair.... ~ Feel the weight of g ravity , holding you down, pressing you into the chair, you weigh over 100 pounds, try to feel that downward weight. ~ If you tried lifting yourself, you would feel how heavy you really are, and that's all pressing into the chair... ~ Tuning into the weight of your body and "sit-bones" pressing into the chair Really relax the any tension you notice there at your base, and allow the energy to flow naturally. ~ Notice where you feel the most weight pressing down into your seat, and feel into it. And again. Softening.... ~ Aware of your hips now , and again, just enjoy softening any unnecessary clenching.... ~ Notice now, the feeling of your l ower abdomen , *reminder - allowing the breath to breathe you* *On the “In-breath” the stomach expands, and on the “out-breath” the stomach goes back down* ~ Now sensing your u pper torso , Aware of the feeling of your l ower back as well... ~ Expanding the u pper chest , notice the feeling of the chest muscles, ~ Now imagine the breath filling your whole body, like a hollow spacious balloon.... most of the body and atoms are made up of space . Can you sense that? ~ Now aware of your s houlders... ~ Sense your shoulders, and my Upper Back - hanging loose. like taking off a heavy backpack.. "I can sense my shoulders, and upper back - hanging loose. like taking off a heavy backpack... ~ Sense your u pper arms now , softening, letting go..... (speak soft and slow, long intonations) **** remember to be doing each step yourself, if you notice them get sleepy speak a bit lounder and faster. If you notice them get unsettled remind them "it's ok to get distracted, jsut return back to where you last left off...." ~ Noticing the feeling now of your biceps, and forearms, lower arms.... ~ Noticing the feeling of your hands resting on your lap …. “Life is this simple right now, Simply aware of the feeling of your hands resting on your lap” ~ Sensing your fingers , annnnnnnd the bones in your hands.... nothing to do, just notice. ~ Reminder “ I’m allowing the breath to breathe me, enjoying softening ” ~ Now sensing your entire arms hanging loose.... upper back hanging loose... Moving to The Neck and Head: ~ Now really aware of that spot in the u pper neck ~ On the next exhale just imagine a coil uncoiling at the n ape of the neck . … AAAAAAhhhhh ~ Letting your Jaw hang loose, and let also all of your Facial Muscles hang loose as well, off duty, allowed to totally relax and soften. ~ “ Off Duty ” What might it feel like to let all the muscles around your Skull , to just to soften, hang loose. let goooo ~ “Good, you’re doing great” Jaw and facial muscles are hanging loose, all around your cheeks, eyes, sides of the head... ~ Becoming aware of the very tip, top, or Crown of your h ead , what does the very top of your head feel like? ~ The very top of you head is aligned to and connected with your divine source, higher power.... STEP 5: CENTERING IN THE MIND OF PURE AWARENESS ~ Now if you could just take your awareness behind your Forehead.. ~ Noticing that behind your forehead....... there is awareness, that's all... ~ ”Behind your forehead, as if looking back into the center of your own mind, there is simply awareness... ~ It's like an open space, or a dark cave, yet radiant with awareness . ~ It’s like the space between thoughts… notice the space between thoughts ~ Dark, yet radiant with awareness.... Just noticing that this awareness is quite neutral , it has a feeling of Equanimity to it... ~ Centered as awareness, space between thoughts, sensing a certain neutrality ~ Now, notice the breath coming in and out of the nose.... * As you watch the breath come in your nose, up into the awareness, and out again..... nothing to do... ~ Here I like to press the front of my tongue to the roof of my mouth ~ If you notice tension at the back of your neck then gently touch your pointer fingers to your thumbs with your hands resting and facing up. ~ As neutral awareness, you follow each little part of the breath, as it comes through the nostrils ~ Let it come aaaaaaaaaaaall the way in, and let it gooooooooooooo all the way out..... ~ Again you are watching the breath, you are allowing it to breathe you fully “You are the witness of breathing happening” ~ You’re watching each part of it, kind of like how a surfer rides a wave, you don't DO the waves. Just watching... ~ Your awareness is following the breath in, and following the breath out ~ All the way to the in, and all the way to the out... very good.... ~ Notice, the awareness doesn't come and go, the breath comes and goes, thoughts come and go, feelings come and go, sounds..... ~ Like watching waves on a beach coming in and out -You’re not doing the waves, the waves do themselves, you’re watching the waves.... SO ~ HAM ~ On the next breath in you hear in your mind Sooooooooooooo, and breathing out Huuaaaaammmmmmmmm ~ Now gently touching the front top of the tongue to the roof of the mouth, just behind the front teeth. * (Gently touching the tip of the tongue to the roof of the mouth just behind the front teeth) - Centered as awareness, the space between thoughts...... ~ You’re watching the breath come in, and on the way in you hear the sound “SO” and on the way out, you hear the sound “HAM” ~ ”SO” on the way in, “HAM” on the way out ~ Nice, you're doing great.... long, deep “SOOOOOO” , you hear it in your mind, and on the out is “HAAAAAAAM” ~ Count 5 or so more breaths, (this depends on if they are falling asleep, or if they look like it is going well and they are calm, but alert and present). “You’re doing amazing” ~ Notice there is Equanimity, Neutrality, Witnessing, Observing -This is the feeling of not really being for or against something, just noticing. `` Simply observing, watching, without judgement ~ The feeling of Being , the simplicity of being. ~ The coming and going of the breath, you can even see the coming and going of feelings, thought patterns, etc. ~ But you remain centered in your spacious awareness, neutral, neither coming nor going. ~ Watdhing each part of the breath with an i ntimate curiosity The coming and going of the breath… very good.... ____________________________________________________________________________________________________________________________________________________ Part 3: Inner Smile/Heart Space (Heart Chakra, Key states we will encourage / nurture: Feeling of smiling, connecting with oneself, self compassion, self connection, self a cceptance, making peace, moving to letting go, surrender, f orgiveness, faith, trust, love, joy. awe) ~ Now, if you could begin to explore what might feel like, on the next inhale, to gently Smile ~ Ever so softly towards the breath, as if to say, “ Thank you for this breath ” exhale out the mouth again Ahhhhhh. ~ Just a nice soft smile, maybe you have to "fake it till you make it" and just notice, what smiling feels like in your body... ~ Notice where you feel the smile in your body ~ Remember, if you can’t feel it, “fake it till you make it”, and Smile a little more, completely tax free.... no extra charge (playful) loving... ~ ”The feeling of smiling inside my body” “AAAAAAAAHHHHHHHhhhhh” **** IMPORTANT: Some people will only feel grief, or possibly resistance here for the first session. It is important to acknowledge that "if you feel any other uncomfortable emotions that it is ok, any resistance is ok also, just give them total acceptance and love, they have a story and a reason for being. "What might acceptance feel like?" This is especially important in groups, as people are feeling different things. ~ Softening into acceptance and exploring the feeling of smile and and gratitude for the miracle of the breath - we could not live 5 minutes without the breath! Enjoying breathing in, exploring the feeling of Gratitude , and what might Gratitude feel like? ~ Feeling grateful for the breath ~ Grateful for your smile, grateful for the simplicity of this moment… “AAAAAAAHHHH” CONNECT WITH SELF / SELF COMPASSION ~ Now please gently bring one hand up to your heart and sense what it feels like to connect with yourself, like being your own best friend.... feeling some compassion and love towards yourself, explore what self love might feel like? ~ You may find that you chin lowers here, and that's ok..... ~ Can you sense your essential goodness? You are a good person at heart, you mean well don't you? Even though you may not always behave perfectly you are a good person at heart, you mean well don't you? ~ Feel some compassion for yourself, it has not been an easy ride this life... INNER CHILD.... ~ Inside your heart is a little you, a child that just wants to feel loved, and accepted, to feel like they are enough, and worthy of love. Can you sense that part of you? ~ Send some love to your inner child, your younger self, let them know they are worthy of acceptance and love. That you love them. Maybe send a message to them, what would you say? If you could send them a message? ~ If any uncomfortable feelings arise, breath into them, with acceptance and surrender) ~ Very good you're doing great.... ~ Now i’m going to hold up an oil ( Oils : Rose, Rose Geranium, Sandalwood, Frankincense, JYOTI SALVE ) ~ Simply notice the feeling, breathing in with a smile, exhaling out that beautiful, smiley, mouth :) ~ Imagine smelling a flower and smiling, breathing in Nature’s Incredible Beauty , and all is well… Feeling gratitude towards nature’s beauty, sensing how amazing it is... ~ Notice the healing energy the plant essence carries, it's like a teacher, a healer, a guide... notice it wants to fill you heart space IMAGINE SOMEONE YOU LOVE.... ~ Now I want you to imagine someone who truly makes you smile, could be a person, pet, whoever comes to mind, that you love and that you know loves you. ~ Imagine their smiling face, and smile back at them.... ~ Really feel that smile, look at their smiley face… and notice where you feel that smile in your body, where do you feel love? ~ I'm going to hold up an oil now, feel it's essence and its teaching, imagine smelling this flower ~ Breathing into it, and exhaling… “AAAHHHHH” Breathing in essential oil (not too close) ~ Breathing in, and if this feeling had a colour, just notice, that colour filling your heart space, let it ripple through the body so every cell gets washed by it. ~ Beautiful vibrant colour, oozing out your pores, filling your aura.. “AAAAAAAHHHH” “good” ~ Send some love, and maybe possibly a healing colour (if you happen to see one) out to anyone you know who may need it..... ~ You can send out healing feelings and colour filling the room, the neighbourhood, the city, the continent, washing over our entire planet, in fact the entire solar system. Imagine you can align with all the love and healing energy, from all the beautiful hearts and souls of compassion and enlightenment that have existed throughout time and space. Sense the energy field of love, compassion, and wisdom. ~ Very good, now bring any energy you have sent out, all back to you, until it is centred in your chest. ~ Like a plant in the morning sun, open to the nature of love and compassion, open to whatever word you use for the higher divine energy in your life. ~ Explore the feeling of awe, of trust, of faith in the guidance you receive, what might it feel like to let go of the ego's burdens and worries? ~ What might it feel like to have faith, to trust in the great perfection of things, to realize that our egos just cannot know how things should really go. We learn from mistakes / miss-takes, but can we trust in what the hopi call the Beauty Path, trusting the perfection of the design and our higher power, and higher self / source. ~ This is the ego laying down the burden - Halelujaaaaaahhh ~ Can we let go of the past? What's done is done. Can we forgive? Ourselves? Others? ~ Are you open to lightening the load, surrendering the fear and the resistance? - Lay down the judgements, the resentments. exhale, ahhhh, hallelujah, Buddha, Pacha Mama, Yeshua, Santa Maria, Kirshna, Jah, Manitobah, etc.... ~ AHHHH, Can you breathe in pure light, pure prana, and exhale whatever you need to let go of. (Can use a fan, or bell to clear the energy here) ~ Bless it as it goes, it's all part of the earth walk, the lessons, it's why we came. ~ Feel the love of your ancestors, you are in their prayers.... ~ Are you open to lighter and brighter days? ~ Are you open to receiving and giving love? ~ Are you worthy of love, is that inner child worthy of love? "I hope you can feel a yes in your heart." ~ Love is at the heart of us, Compassion, We are love, love pours through us ~ Are you open to laughing at yourself and playing more like a child again? ~ Our inner child is light hearted, and ready to play again. Remember what playing feels like? ~ We are all human, we all make mistakes, life can feel lighter again... ~ We are all learning what we need to learn, all is well and on track. ~ In your heart is a gem that has been cleaned off, just notice a colour in your heart with light pouring through it. ~ Feel it, the feeling is the healing.... ~ Can you see a colour? No need to know which colour... but if they can't then please imagine a green emerald with light pouring through ~ Imagine you're eating your favourite desert... and feel the sound Mmmmm in your chest, notice where you feel it. ~ Ahhhh * This Step Optional / Be Intuitive Here.. SEEING YOUR FUTURE SELF ~ You may see your future self, standing in a good way somewhere, notice how you look? The look in your eyes, and how you're standing? notice any other details? Try to feel what that future you is feeling? Feel it with them. * Not Optional COMING BACK TO THE ROOM ~ Feel your body, watch your breath, centred as awareness, just being in the room. ~ Still smiling out of the eyes, you can even slightly smile at whatever you are looking at... ahhh, mmmmmmm.... ~ Maybe you can imagine a healing colour, or the colour of the gem (if you saw one), coming out your eyes. ~ Still soft throughout the body, grounded, centred, peaceful just being. You did amazing.... The end Jyoti ~ Heart Space Meditation The following blog can be considered a kind of essentials map to the art and science of The Jyoti Method. Please remember that is this is a practice, and like the practice of anything (including medicine) it takes practice to master it. I hope that you enjoy the process and are gentle with yourself as you learn. As you know, there is a philosophy or "view" that goes with this approach, but on a more barebones practical level, I will lay out first a very simple categorization of the guided meditation first, followed by it breaking it down into greater detail and nuance. Please remember that to really succeed in your potential as a Jyoti Guide, you also need be doing it along with your client. If you can "drop in" to the states that you are guiding people towards then you will help them through a kind sympathetic resonance. This is similar to the concept of Deeksha in India. Where one person can positively support the state of another person by being in that state themselves. This is a powerful process, that has helped many hundred s of people profoundly, remember to go slowly and intuitively and remember that each person's own inner wisdom / higher self / source is really doing the deeper work. Our job is to help them to get into a position that they can get our of the way and then gently cultivate healing feelings. frequencies, and states. The music and the plants are tools that help us to do this. WHAT TO HAVE ON HAND Music: Winds of Devotion - Carlos Nakai The Jyo-Teas: Drinking a cup of tea is ideal first when possible. Om Shantea for tension and stress, or Rainbow Royaltea to support upward flow of bliss and to support the heart space. Set / Setting: After having tea, encourage a bathroom visit, ensure the lighting is dim, and environment is clean and calm. Suggestion to share with client: I’d like to briefly review the nature of the modern mind before we begin. During this session, the mind will often pull you away, telling you that you are doing something wrong, or you are behind. It’s important to not judge these voices. Indulging excessively in ideas or thoughts will only lessen your experience. That being said, remember that wherever you are, and however you think you are doing, it's viewed as perfect, simply enjoy what is unfolding and relax and follow the guidance. THE BARE BONES BIRD'S EYE VIEW OF THE MEDITATION - STEP BY STE BY CATEGORY 1. SET YOUR INTENTION INTERNALLY 2. RAPOR AND MAKING A NEW FREIND, ANY QUESTIONS THEY HAVE? THEY MAY IT RECORD IF DESIRED. 3. LIGHTS DIM, MUSIC ON, CLIENT IS COMFORTABLE, BACK STRAIGHT, CHIN TUCKED. 4. THE LETTING GO PROCESS - JUST BEING.... AHHH. 5. THE SLOW BODY SCAN AND THE FEELING OF GRAVITY & BODY SPACIOUSNESS, SOFTENING 6. AWARENESS BEHIND THE FOREHEAD, CENTRE OF THE MIND, WATCHING THE BREATH - SO / HAM 7. MOVING TO THE HEART - ACCEPTANCE, AHHH, SELF LOVE, COMPASSION, FORGIVENESS. KINDNESS.... WHAT MIGHT THEY FEEL LIKE? 8. SEND A MESSAGE OF LOVE AND WISDOM TO INNER CHILD, ESSENTIAL GOODNESS, LOVABILITY, ESSENTIAL WORTH, (SPACIOUS, SOFT, KIND VOICE) 9. CULTIVATE THE LIGHTNESS OF THE HEART - INNER SMILE, AHHH, SMELL OIL, IMAGINE FLOWER, IMAGINE LOVED ONE. NOTICE WHAT LOVE FEELS LIKE. 10. THE POWER OF LOVE, LIKE A PLANT IN THE MORNING SUN.... SENSE THE HIGHER DIVINE LOVE / LIGHT - WHAT MIGHT FAITH FEEL LIKE / TRUST? 11. SPREAD GOOD FEELING (POSSIBLY A COLOUR) THROUGH BODY, POSSIBLY SEND IT TO ANOTHER, OR EVEN FURTHER THROUGH THE CITY / WORLD. 12. LETTING GO, BREATHING IN PURE LIGHT, PURE PRANA, PURE LOVE. LETTING GOOOO OF WHAT YOU ARE READY TO LET GO, AHHHH. 13. FAN DOWN, SMUDGE, RIGN BELL, ETC IF IN PERSON.... 12. BRING IT BACK TO HEART, SEE THE GEM IN HEART, ANY COLOUR, RANDOM IMAGE, IMAGINE LIGHT COMING THROUGH / LOVE 13 SMILE, GRATITUDE FOR BREATH, FOR PLANT, FOR MUSIC, FOR DIVINE PRESENCE IN LIFE.. ALL IS WELL... 14. COMING BACK TO BODY WEIGHT, SOFTENING, LETTING GO, FEELING PEACE, FEELING ALL IS WELL 15. OPEN THE EYES, STILL WATCH BREATH, GAZE AT SOMETHING, SMILE STILL. SMILE OUT THE EYES, LET THE BREATH BREATH YOU... 16. WELL DONE, CLOSE THE SESSION. NOW THE DETAILED VERSION: STEP 1. SETTLE IN Make sure that: - your spine is reasonably straight ( use a pillow on your lower back if needed) so that the participant can relax. They should not be sitting up in any kind of forced way. Laying on a mat or the floor is an option if needed. This can be useful if at a festival, or in an outdoor setting where there is no chair to relax into. ~ your chin is gently tucked ~ Your palms are relaxed in a natural way, ideally face up ( to open the heart chakra ) ~ Now close down the eyes..... 2. BEGIN THE TENSION RELEASE ( I will be bolding any words that are considered key words to use in a Jyoti Session. ~ Make sure you leave a nice gap of silence between instructions, and be doing the each step of the practice yourself! ~ Take the Deep Belly Breath though the nose, then expand the lungs fullly, and exhale out the mouth - AHHHHH ~ The mouth is the release valve for any pent up energy, or blocked meridian channels in the system. The soft sound of ahhh is very useful. ~ Breathing into your body as if it were a hollow balloon , and the breath is filling the whole body ~ Exploring "what it might feel like to let go?" What might is feel like to Soften any clenching ? ~ Letting the breath go all the way in, and following it all the way out ~ Even when you feel like the exhale is over..... exhale even more. ~ Without judging, you may discover where you might be clenching, explore softening on the exhale. ~ Letting go of any sense of doing something, or getting anywhere, let's just explore the feeling of simply being. Letting go of the need to be ahead of where you are right now, or the need to "do" anything at all. ~ Simply Enjoy Softening. ~ Softly and slowly speaking, with space between our words... we encourage with phrases like - you're doing great, or you're doing really well. AAAAAAAHHHHHHHHH -That tone / sound, if you can make it, triggers the parasympathetic nervous system - the opposite of fight or flight. -Shoulders softening, that feeling kind of like setting down a heavy backpack.... -”AAAAAAAHHHHHH ~ Again - giving yourself permission to just be -What might it feel like to be? What might allowing yourself to just be feel like? -Nothing to achieve, nothing to do , just be STEP 3 - THE BREATH BREATHS YOU ~ Make sure you leave a nice gap of silence between instructions, and be doing the each step of the practice yourself! ~ Now exploring what it might feel like to let the breath breathe you …. without forcing it, or resisting it. Repeat. ~ Watching the breath breathe you, without resisting it or forcing. ~ In other words, you are a llowing the breath to breathe you, “I am open to the breath breathing me” ~ just open to the healing intelligence of the breath , the guidance of the breath. *I f you your mind pulls you away, that’s ok, just come back to the breath again ~ Now you're more witnessing that breathing is happenin g, watching the breath come in and go out.... ~ You're not the ‘do-er’ of the breath, the breath is breathing itsel "Excellent you're doing really good” STEP 4: GROUNDING VIA BODY AWARENESS (Grounding the Mind into the Body ) ~ Make sure you leave a nice gap of silence between instructions, and be doing the each step of the practice yourself! ~ Now simply rest your awareness on the feeling of your big toes, simply noticing. ~ Feel into the nail, the bone, the flesh… “I can feel my big toes.” And again.... ~ Now noticing the feeling of the other toes as well ~ “I can sense and feel my toes” and now the rest of the bones in your feet ~ Nothing to do .... your just be aware of the feeling of the bones in your feet ~ Try to feel your feet pressing into your shoes (or into the floor, ground) ~ Notice the feeling of your shoes pressing into the floor ~ Notice also, the feeling of your feet as if you had heavy muddy boots on. ~ If you could sense also, imagine that every foot is like a tree trunk rooting down into the earth ~ Try to imagine the roots growing down into the earth, “ h eavy feet ” .... “deep roots” ~ Feeling the oneness of the body and the earth you are made of.. grounded and connected. ~ Noticing now the feeling of your ankles..... now shin bones , annnnnnddd calf muscles/ “Aware of the feeling of my lower legs” … AAAAAAAHHHH if you notice any tension build or uncomfortable emotion that's ok, just notice, breath in and exhale... ~ “The weight of my feet on the floor, rooted, heavy” ~ Now aware of your Knee Caps, Knee Joints, try to really tune in deeply.. “ What do my knees feel like ?” ~ Now can you sense those giant femur bones in your upper leg? Tune into them … ~ Notice also, the feeling of your quad muscles , and your hamstrings resting on the chair.... ~ Feel the weight of g ravity , holding you down, pressing you into the chair, you weigh over 100 pounds, try to feel that downward weight. ~ If you tried lifting yourself, you would feel how heavy you really are, and thats all pressing into the chair ~ Tuning into the weight of your body and "sit bones" pressing into the chair Really relax the any tension you notice there at your base, and allow the energy to flow naturally. ~ Notice where you feel the most weight pressing down into your seat, and feel into it. And again. Softening.... ~ Aware of your hips now , and again, just enjoy softening any unnecessary clenching.... ~ Notice now, the feeling of your l ower abdomen , *reminder - allowing the breath to breathe you* *On the “In-breath” the stomach expands, and on the “out-breath” the stomach goes back down* ~ Now sensing your u pper torso , Aware of the feeling of your l ower back as well... ~ Expanding the u pper chest , notice the feeling of the chest muscles, ~ Now imagine the breath is filling your whole body, like a hollow spacious balloon.... most of the body and atoms are space . Can you sense that? ~ Now aware of your s houlders... ~ Sense your shoulders, and my Upper Back - hanging loose. like taking off a heavy backpack.. "I can sense my shoulders, and upper back - hanging loose. like taking off a heavy backpack... ~ Sense your u pper arms now , softening, letting go..... (speak soft and slow, long intonations) **** remember to be doing each step yourself, if you notice them get sleepy speak a bit lounder and faster. If you notice them get unsettled remind them "it's ok to get distracted, jsut return back to where you last left off...." ~ Noticing the feeling now of your biceps, and forearms, lower arms.... ~ Noticing the feeling of your hands resting on your lap …. “Life is this simple right now, Simply aware of the feeling of your hands resting on your lap” ~ Sensing your fingers , annnnnnnd the bones in your hands.... nothing to do, just notice. ~ Reminder “ I’m allowing the breath to breathe me, enjoying softening ” ~ Now sensing your entire arms hanging loose.... upper back hanging loose... Moving to The Neck and Head: ~ Now really aware of that spot in the u pper neck ~ On the next exhale just imagine a coil uncoiling at the n ape of the neck . … AAAAAAhhhhh ~ Letting your Jaw hang loose, and let also all of your Facial Muscles hang loose as well, off duty, allowed to totally relax and soften. ~ “ Off Duty ” What might it feel like to let all the muscles around your Skull , to just to soften, hang loose. let goooo ~ “Good, you’re doing great” Jaw and facial muscles are hanging loose, all around your cheeks, eyes, sides of the head... ~ Becoming aware of the very tip, top, or Crown of your h ead , what does the very top of your head feel like? ~ The very top of you head is aligned to and connected with your divine source, higher power.... STEP 5: CENTERING IN THE MIND OF PURE AWARENESS ~ Now if your could just take your awareness behind your Forehead.. ~ Noticing that behind your forehead....... there is awareness, that's all... ~ ”Behind your forehead, as if looking back into the center of your own mind, there is simply awareness... ~ It's like an open space, or a dark cave, yet radiant with awareness . ~ It’s like the space between thoughts … notice the space between thoughts ~ Dark, yet radiant with awareness.... Just noticing that this awareness is quite neutral , it has a feeling of Equanimity to it... ~ Centered as awareness, space between thoughts, sensing a certain neutrality ~ Now, notice the breath coming in and out of the nose.... * As you watch the breath come in your nose, up into the awareness, and out again..... nothing to do... ~ As neutral awareness , you follow each little part of the breath, as it comes through the nostrils ~ Let it come aaaaaaaaaaaall the way in, and let it gooooooooooooo all the way out..... ~ Again you are watching the breath, you are allowing it to breathe you fully “You are the witness of breathing happening” ~ You’re watching each part of it, kind of like how a surfer rides a wave, you don't DO the waves. Just watching... ~ Your awareness is following the breath in, and following the breath out ~ All the way to the in, and all the way to the out... very good.... ~ Notice, the awareness doesn't come and go, the breath comes and goes, thoughts come and go, feelings come and go, sounds..... ~ Like watching waves on a beach coming in and out -You’re not doing the waves, the waves do themselves, you’re watching the waves.... SO ~ _ HAM ~ On the next breath in you hear in your mind Sooooooooooooo, and breathing out Huuaaaaammmmmmmmm ~ Now gently touching the front top of the tongue to the roof of the mouth, just behind the front teeth. * (Gently touching the tip of the tongue to the roof of the mouth just behind the front teeth) - Centered as awareness, the space between thoughts...... ~ You’re watching the breath come in, and on the way in you hear the sound “SO” and on the way out, you hear the sound “HAM” ~ ”SO” on the way in, “HAM” on the way out ~ Nice, you're doing great.... long, deep “SOOOOOO” , you hear it in your mind, and on the out is “HAAAAAAAM” ~ Count 5 or so more breaths, (this depends on if they are falling asleep, or if they look like it is going well and they are calm, but alert and present). “You’re doing amazing” ~ Notice there is Equanimity , Neutrality , Witnessing , Observing -This is the feeling of not really being for or against something, just noticing. `` Simply observing, watching, without judgement ~ The feeling of Being , the simplicity of being. ~ The coming and going of the breath, you can even see the coming and going of feelings, thought patterns, etc. ~ But you remain centered in your spacious awareness, neutral, neither coming nor going. ~ Watdhing each part of the breath with an i ntimate curiosity The coming and going of the breath… very good.... _____________________________________________________________________________________________________________________________________________ Part 3: Inner Smile/Heart Space (Heart Chakra, Key states we will encourage / nurture: Feeling of smiling, connecting with oneself, self compassion, self connection, self a cceptance, making peace, moving to letting go, surrender, f orgiveness, faith, trust, love, joy. awe) ~ Now, if you could begin to explore what might feel like, on the next inhale, to gently Smile ~ Ever so softly towards the breath, as if to say, “ Thank you for this breath ” exhale out the mouth again Ahhhhhh. ~ Just a nice soft smile, maybe you have to "fake it till you make it" and just notice , what smiling feels like in your body... ~ Notice where you feel the smile in your body ~ Remember, if you can’t feel it, “fake it till you make it”, and Smile a little more, completely tax free.... no extra charge (playful) loving... ~ ”The feeling of smiling inside my body” “ AAAAAAAAHHHHHHHhhhhh ” **** IMPORTANT: Some people will only feel grief, or possibly resistance here for the first session. It is important to acknowledge that "if you feel any other uncomfortable emotions that it is ok, any resistance is ok also, just give them total acceptance and love, they have a story and a reason for being. "What might acceptance feel like?" This is especially important in groups, as people are feeling different things. ~ Softening into acceptance and exploring the feeling of smile and and gratitude for the miracle of the breath - we could not live 5 minuets without the breath! Enjoying breathing in, exploring the feeling of Gratitude , and what might Gratitude feel like? ~ Feeling grateful for the breath ~ Grateful for your smile, grateful for the simplicity of this moment… “ AAAAAAAHHHH ” CONNECT WITH SELF / SELF COMPASSION ~ Now please gently bring one hand up to your heart and sense what it feels like to connect with yourself, like being your own best friend.... feeling some compassion and love towards yourself, explore what self love might feel like? ~ You may find that you chin lowers here, and that's ok..... ~ Can you sense your essential goodness? You are a good person at heart, you mean well don't you? Even though you may not always behave perfectly you are a good person at heart, you mean well don't you? ~ Feel some compassion for yourself, it has not been an easy ride this life... INNER CHILD.... ~ Inside your heart is a little you, a child that just wants to feel loved, and accepted, to feel like they are enough, and worthy of love. Can you sense that part of you? ~ Send some love to you inner child, your younger self, let them know they are worthy of acceptance and love. That you love them. Maybe send a message to them, what would you say? If you could send them a message? ~ If any uncomfortable feelings arise, breath into them, with acceptance and surrender) ~ Very good you're doing great.... ~ Now i’m going to hold up an oil ( Oils : Rose, Rose Geranium, Sandalwood, Frankincense, JYOTI SALVE ) ~ Simply notice the feeling, breathing in with a smile, exhaling out that beautiful, smiley, mouth :) ~ Imagine smelling a flower and smiling, breathing in Nature’s Incredible Beauty , and all is well… Feeling gratitude towards nature’s beauty, sensing how amazing it is... ~ Notice the healing energy the plant essence carries, it's like a teacher, a healer a guide... notice it wants to fill you heart space IMAGINE SOMEONE YOU LOVE.... ~ Now I want you to imagine someone who truly makes you smile, could be a person, pet, whoever comes to mind, that you love and that you know loves you. ~ Imagine their big, smiley face, and smile back at them.... ~ Really feel that smile, look at their smiley face… and notice where you feel that smile in your body ~ Breathing into it, and exhaling… “ AAAHHHHH ” Breathing in essential oil (not too close) ~ Breathing in, and if this feeling had a colour, just notice, that colour filling your heart space, let it ripple through the body so every cell gets washed by it. ~ Beautiful vibrant colour, oozing out your pores, filling your aura.. “ AAAAAAAHHHH” “good” ~ Send some love, and maybe possibly a healing colour (if you happen to see one) out to anyone you know who may need it..... ~ You can send out healing feelings and colour filling the room, the neighbourhood, the city, the continent, washing over our entire planet, in fact the entire solar system. Imagine you can align with all the love and healing energy, from all the beautiful hearts and souls of compassion and enlightenment that have existed throughout time and space. Sense the energy field of love, compassion, and wisdom. ~ Very good, now bring any energy you have sent out, all back to you, until it is centred in your chest. ~ Like a plant in the morning sun, open to the nature of love and compassion, open to whatever word you use for the higher divine energy in your life. ~ Explore the feeling of awe, of trust, of faith in the guidance you receive, what might it feel like to let go of the ego's burdens and worries? ~ What might it feel like to have faith, to trust in the great perfection, to realize that our egos just cannot know how things should really go. We learn from mistakes / miss-takes, but can we trust in what the hopi call the Beauty Path, trusting the perfection of the design. ~ This is the ego laying down the burden - Halelujaaaaaahhh ~ Can we let go of the past? What's done is done. Can we forgive? Ourselves? Others? ~ Are you open to lightening the load, surrendering the fear and the resistance? - Lay down the judgements, the resentments. exhale, ahhhh, hallelujah, Buddha, Pacha Mama, Yeshua, Santa Maria, Kirshna, Jah, Manitobah, etc.... ~ AHHHH, Can you breath in pure light, pure prana, and exhale whatever you need to let go of. (Can use a fan, or bell to clear the energy here) ~ Bless it as it goes, it's all part of the earth walk, the lessons, it's why we came. ~ Feel the love of your ancestors, you are in their prayers.... ~ Are you open to lighter and brighter days? ~ Are you open to receiving and giving love? ~ Are you worthy of love, is that inner child worthy of love? "I hope you can feel a yes in your heart." ~ Are you open to laughing at yourself and playing more like a child again? ~ Our inner child is light hearted, and ready to play again. Remember what playing feels like? ~ We are all human, we all make mistakes, life can feel lighter again... ~ We are all learning what we need to learn, all is well and on track. ~ In your heart is a gem that has been cleaned off, just notice a colour in your heart with light pouring through it. ~ Feel it, the feeling is the healing.... Optional SEEING YOUR FUTURE SELF ~ You may see your future self, standing in a good way somewhere, notice how you look? The look in your eyes, and how you're standing? notice any other details? Try to feel what that future you is feeling? Feel it with them. COMING BACK TO THE ROOM ~ Feel your body, watch your breath, centred as awareness, just being in the room. ~ Still smiling out the eyes, you can even slightly smile at whatever you are looking at... ~ Maybe you can imagine a healing colour, or the colour of the gem (if you saw one), coming out your eyes. ~ Still soft throughout the body, grounded, centred, peaceful just being.