ALIGN & LET GO. Uplifted. by Brett Larkin

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1 ALIGN & LET GO Uplifted by Brett Larkin

2 SUTRA 2.46 STHIRA SUKHAM ASANAM Sthira = stability and strength Sukha = ease, comfort, openness, flexibility Asana = posture, pose or seat Literal Translation: Yoga is a comfortable, steady seat Uplifted Yoga Tantric Translation: The practice of yoga is finding the balance between strength and flexibility; between effort and ease.

3 Perhaps one of the most quoted Yoga Sutras of Patanjali, Sutra 2.46, invites us to seek balance between structure and freedom within the yoga poses, and within our lives. In this two-month Uplifted exploration, we first focus first on STHIRA, then on SUKHA, to come into a deeper alignment with ourselves. By exploring each extreme, we emerge into a place of exquisite balance. On that mat, and in your life, you find YOUR personal balance point.

4 MONTH 1 STHIRA

To begin this exploration, we prioritize structure, strength and consistency. We access our deep inner wisdom and resilience through Kundalini meditations.

5 To begin this exploration, we prioritize structure, strength and consistency. We access our deep inner wisdom and resilience through Kundalini meditations. We hone and refine our alignment in our asana practice. We create heat, or tapas, in the body while on the mat. yourself to extremes. But if you ve committed to a morning meditation, make the effort to DO it, even if your alarm clock is tempting you to snooze. Even getting up and out of bed just to be present on your mat and lying in Savasana would be a better expression of STHIRA than staying in bed. If you ve been working on your own personal morning or evening Ritual (see the Uplifted Ritual TM booklet), this first month is an invitation to commit to that Ritual more deeply than you ever have before. The goal is to honor your ritual. Commit to the structure you ve established for yourself! Wake up early or go to bed at the same time each day. Push yourself to stay consistent in your practice time and length. (Always while practicing self-love and compassion, of course). Notice the effects of consistency and precision in how you manage your time, on and off the mat. This is an exploration of your more masculine, Yang energy. It doesn t mean you have to push BY HONORING THE STRUCTURE YOU VE ESTABLISHED, YOU HONOR YOURSELF. If committing to a structured practice for a full month feels like too much, try a committing to a week, or to three days! Whatever feels achievable to you is the right place to begin to experience the consistent power of your STHIRA. (Note: If you re reading this with a sense of dread, your resistance to consistency and structure likely means there are MANY nuggets of gold within this exploration for you.)

6 CHAKRAS TO OPTIONALLY FOCUS ON & INCORPORATE

7 CHAKRA 1 MULADHARA, Visualize Earth A golden yellow square or an upside down red triangle (or a downwardfacing red triangle within a golden square) Chant (or silently think) The mantra LAM Journal on Does structure make you feel safe and rooted in your life? Or do you find routine oppressive? Consider the options of constant travel or staying home. Which is your preference? Why? Think about periods of intense structure in your life (attending a retreat, bootcamp or training program for a new job). Looking back, did these have value?

8 CHAKRA 3 Visualize MANIPURA, Fire A downward-facing red triangle or a downward-facing red triangle within a golden circle Chant (or silently think) The mantra RAM Journal on Does the energy from your solar plexus (area above and around your navel), the seat of your willpower, feel strong? Or are you easily distracted and thrown off course? How often do you finish what you plan to accomplish? Do you have confidence in your actions? Or are you always seeking approval or advice from others? Observe what arises as you journal on your will-power, self-esteem and self-confidence. How you might find more balance?

CHAKRA 6 AJNA, Visualize Third Eye A violet oval emitting beams of light Chant (or silently think) The mantra OM or KSHAM Journal on Do you have a clear vision for your exploration of STHIRA?

9 CHAKRA 6 AJNA, Visualize Third Eye A violet oval emitting beams of light Chant (or silently think) The mantra OM or KSHAM Journal on Do you have a clear vision for your exploration of STHIRA? For this week? This month? How about a vision for the next 6 months? Or 6 years?! Do you think structure is required to live into our goals, dreams and visions? Or do you prefer to take a meandering approach to the future? Observe and write down your tendencies in terms of planning vs. going with the flow. Which has served you better? Why?

10 SUGGESTED LIS TEN ING Miracle Morning Podcast public / member only The Artist s Way Member Only Podcast Episode 19 : What Kind of Yoga to Do for Fatigue + the Understanding the Gunas Episode 25: Ignite Your Willpower - Get on Your Mat

11 MONTH 2 SUKHA

Now that we ve created structure, it s time to surrender and let go. Here we explore freedom -- supported by the strong, stable foundation we ve created.

12 Now that we ve created structure, it s time to surrender and let go. Here we explore freedom -- supported by the strong, stable foundation we ve created. Freedom without underlying structure can be chaos and confusion. As in music, first you must know the structure of notes before you can improvise beautifully. The same is true here: through our strength, we can more fully release. On the mat, how can you soften into your poses? How can you prioritize your breath? Pay extra attention to your transitions. How can you can make moving between the asanas more fluid and dance-like? Also: Don t be afraid to deeply nourish yourself and get sensual! Make more time for hot baths, oils massage, rubbing your feet (or the feet of a loved one). Prioritize touch, fluidity and time in the water. Linger in front of the mirror and practice softening your gaze. Adorn yourself with extra jewelry, scents and make-up (if that s something you enjoy). This is also an excellent time to perhaps play music during your practice. Or encourage yourself to sing or silently vibrate mantras (see suggested mantras below). Try these mantras while in certain yoga poses and notice their energetic effect. In your day-to-day, explore your Yin, feminine energy. How can you show up as your softest, most gentle self, even in challenging situations? How might you create a more easy, peaceful atmosphere for yourself and everyone around you? If you re been committed to a particular Ritual or routine, perhaps take a day off to do something especially meaningful instead. You ve proven to yourself that you have the power of commitment. Now, invite that quality of SUKHA, ease, into everything you do.

13 CHAKRAS TO OPTIONALLY FOCUS ON & INCORPORATE

14 CHAKRA 2 SVADHISTHANA, Visualize Water A silver crescent moon or an orange, six-petaled lotus flower Chant (or silently think) The mantra VAM Journal on Do you tend to find change exciting, terrifying or both? Think back on any major life changes in the past few years (changing a relationship, home or career path). What are you proud of in terms of how you handled these transitions? What do you think you might have done better or differently? Do you have any patterns of behavior that tend to arise any time change is flowing your way?

15 CHAKRA 4 ANAHATA, Visualize Air A blue six-pointed star or a blue sixpointed star within a green circle Chant (or silently think) The mantra YAM Journal on Do you feel like energy is flowing freely between your upper and lower chakras? Or does something feel stagnant or stuck? Do you breathe easily (on the mat and throughout your day) or is your breath short and shallow? Are you generous with your money, your time, your attention? Or is something holding you back? Reflect on how heavy, tight or open your heart feels.

CHAKRA 7 SAHASRARA, Visualize Third Eye A pure white (or purple) thousandpetaled lotus flower Chant

Examine your current belief systems or religious/spiritual practice (if any). Is it serving you?

Does this bring you more ease and enable you to trust that things will always work out and unfold in

16 CHAKRA 7 SAHASRARA, Visualize Third Eye A pure white (or purple) thousandpetaled lotus flower Chant (or silently think) The mantra OM or just sit in silence Journal on Do you trust the universe? Examine your current belief systems or religious/spiritual practice (if any). Is it serving you? Do you feel consistently connected to something greater than yourself? Does this bring you more ease and enable you to trust that things will always work out and unfold in the right way, on their own time? Or are certain fears holding you back? Examine your belief system around stepping into ease and trusting the universe.

17 SUGGESTED LIS TEN ING Episode 13 My New Definition of Self Love Member Only Myofascial Release, The Real Deal

18 Life is a balance of holding on and letting go - Rumi

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Yoga Chakra Treasure Box for Teens Kathy Battani IDY 200 Teacher Training Project Sun & Moon Studio July 12, 2016 GOAL/VISION The word Chakra in Sanskrit means wheel or disc. The Chakras are key to our