The Happiness Program (3-day Format) Course Outline Version 1.1
General Guidelines 1. Teach the course in a light, interactive and conversational manner. 2. Speak less. Just give them the experience. 3. The course points are sutras. Convey them as a blessing, as an intention in a light conversational manner, rather than trying to convince someone. 4. Do not use the flip charts for doing the points. 5. Be mindful of the time, and stay within the suggested time guidance. 6. For your first couple of courses in this new format, budget 15 minutes extra each day in case you run over. 7. There are two modules outlined in this document that offer two different options for the program format. Module 1 includes teaching the long Sudarshan Kriya on day-2 and day-3 and module 2 includes teaching the long Sudarshan Kriya on day-1 and day-2. Module 1 as the recommended option. Day 1 (3 hours) MODULE 1 Long Sudarshan Kriya on Day 2 & 3 [3 days, 9 hours total] Gentle Yoga (10 min) You can do light Yoga at the beginning if you are waiting for participants to arrive. Welcome and Introduction (10 mins) Welcome the participants. Introduce yourselves (teachers) and the volunteers/course angels and the foundation in brief. If you have time, you can have participants sit in groups of 3 and introduce themselves to each other. I belong to you (10 mins) Keep the debrief short. You may ask for a couple of people to share their experience and complete the point by saying 1-2 sentences about belongingness/connection. Guidelines & personal commitment (5 min) o Attend all sessions and be on time o Follow vegetarian diet o No alcohol & recreational drugs o Avoid caffeine Seven levels of existence (5 mins) Tendencies of the mind & Living in the present moment (10 mins) o Vacillation of Mind o Whatever you resist persists
o Living in the Present Moment Four sources of Energy (5 mins) Value of Breath (5 mins) Ujjayi (Victory) Breath (10 mins) 3-stage Pranayama Introduction, instructions and practice (10 mins) Bhastrika Pranayama - Introduction, instructions and practice (5 mins) Omkaar (10 mins) ----- End of 1 hour, 35 minutes ----- Bio Break (10 mins) Happiness Point (10 mins) Responsibility in class group discussion (10 mins) Ask participants to make a list of their responsibilities and needs in-class reflection. They can share with a partner. Then ask them - is one list longer than the other? Let them answer. See we notice in life when needs are higher than responsibilities we are frustrated and when our responsibilities are more than needs we are happier. What is it that we take responsibility for? That which belongs to us Say a couple of sentences about connection between responsibility and belongingness & empowerment and complete the point. If there is a question about responsibility and burden, just say yes when our energy is low we may feel burdened but once we gain more energy, we realize that responsibility is empowering. We are not doing the two questions around the two scenarios i.e. when you could have taken but did not and the vice versa. ----- End of 2 hours, 5 mins ----- Life Story (20 mins) Have people sit in pairs, give 5-6 minute per person, and few minutes for debrief Panchakosha Meditation Gurudev s voice (25 minutes) Grape process & Being 100 % (5 mins) After the process, speak about being 100%. If time permits, you can share the Saint & the Emperor story Reflection, Homework & reminder about personal commitment (5 mins) o 10 Ujjayi breaths before going to bed o Practice 3-Stage Pranayama, Bhastrika, Chant OM 3 times sit for 10 minutes (On empty stomach) o Do three random acts of kindness Day 2 (3 hours) Check-in & recap (10 mins) Yoga (20 mins) Review of Sudarshan Kriya practice & rhythms (10 mins)
----- End of 40 minutes ----- 3-Stage Pranayama, Bhastrika Practice (10 mins) Long Sudarshan Kriya with tape Practice (50 mins) Experience sharing (10 mins) Joy Increases by Sharing (10 mins) The more we share the more the joy increases. Share your joy with 5 people in your life. Take responsibility for their happiness because if they are not happy you cannot stay happy for long. If time permits you can have them text, and you can also request them to share their contact info for inviting them to an info session. ----- End of 2 hours ----- Bio break (10 mins) 5 Knowledge Keys (15 mins) o Opposite values are complementary o Accept people as they are o Don t be a football of others opinion o Don t see intention behind others mistake o Present moment is inevitable Nature of Memory (5 mins) o Holds on to the negative o Eternalizes the negative Naturalness & Ego (15 mins) Art of Living Experience (10 min) Reflection & Homework (5mins) o 10 Ujjayi breaths before going to bed o Practice 3-Stage Pranayama, Bhastrika, Chant OM 3 times sit quietly for 10 minutes (On empty stomach) o Contemplate on this question- What have you done to bring out the divine qualities (core values/ human values) in others? Day 3 (3 hours) Check-in & Recap (5 mins) Yoga (20 mins) Review Kriya (10 mins) ----- End of 35 minutes ----- Practice of 3-Stage Pranayama, Bhastrika (10 mins) Practice of Long Sudarshan Kriya with tape (50 mins) Eye Gazing (20 mins) Talk on Love (5 mins)
Experience Sharing (10 mins) ----- End of 2 hours, 10 minutes ----- Bio Break (10 mins) Home Practice Instructions (10 mins) Grace & Gratitude (10 mins) Depending on the time available, you can do gratitude circle and/or have them text their friends expressing their gratitude. Close the point saying when we feel grateful grace flows, and when grace flows life works. Gurudev s or Art of Living video (10 mins) Love moves the world US version Conversation with the Master Next steps (10 mins) Next Steps: a. Do the home practice once a day for the next 40 days b. Attend the scheduled reunions/follow-up sessions c. Complete the Art of Living Experience by taking the Silence Retreat & the Sahaj Samadhi Meditation Courses Review next steps and schedule follow-up/reunions. A list of follow-up ideas has been provided below. Depending on your time availability and discretion, you can incorporate the ideas that work for you. o Let the participants know that you will call or text them in 48 hours to check-in and see how they were doing and if they had any questions. Connect with the participants accordingly. o You can schedule an in-person follow-up in 72 hours after the course. The duration should be 2 hours or less. First hour will be group practice of Yoga, 3- stage Pranayama, Bhastrika and home practice of Sudarshan Kriya. Second hour, if scheduled, can include some knowledge, food and socializing. o In subsequent follow-ups you can do long Sudarshan Kriya o You can also schedule daily conference call for the next 5 days after the course where you as a teacher can lead them through the home practice of the 3-Stage Pranayama, Bhastrika and Sudarshan Kriya. This follow-up could also be led by an experienced VTP/PreTTC graduate who was on the course with the participants. o You can introduce them to Sattva app, which has the Pranayama Count available as well as other meditations. I belong to you (5 mins)
Day 1 (3 hours) MODULE 2 Long Sudarshan Kriya on Day 1 & 2 [3 days, 9 hours total] Gentle Yoga (10 min) You can do light Yoga at the beginning if you are waiting for participants to arrive. Welcome and Introduction (10 mins) Welcome the participants. Introduce yourselves (teachers) and the volunteers/course angels and the foundation in brief. If you have time, you can have participants sit in groups of 3 and introduce themselves to each other. I belong to you (10 mins) Keep the debrief short. You may ask for a couple of people to share their experience and complete the point by saying 1-2 sentences about belongingness/connection. Guidelines & personal commitment (5 mins) o Attend all sessions and be on time o Follow vegetarian diet o No alcohol & recreational drugs o Avoid caffeine Seven levels of existence (5 mins) Tendencies of the mind & Living in the present moment (10 mins) o Vacillation of Mind o Whatever you resist persists o Living in the Present Moment Four sources of Energy (5 mins) Value of Breath (5 mins) ----- End of 1 hour ----- Ujjayi (Victory) Breath (10 mins) Three-stage Pranayama Introduction, instructions and practice (10 mins) Bhastrika Pranayama - Introduction, instructions and practice (5 mins) Omkaar (5 mins) You can skip explanation if there is no time. Simply introduce the sound and have them chant OM three times. Bio Break (10 mins) ----- End of 1 hour, 40 minutes ----- Review of Sudarshan Kriya practice & rhythms (10 mins) Long Sudarshan Kriya with tape Practice (50 mins)
Experience sharing (10 mins) Reflection (5 mins) Homework & reminder about personal commitment (5 mins) o 10 Ujjayi breaths before going to bed o Practice 3-Stage Pranayama, Bhastrika, Chant OM 3 times sit for 10 minutes (On empty stomach) o Contemplate on these questions i. What do you need to be happy? ii. When will you be happy? Day 2 (3 hours) Check-in & recap (5 mins) Happiness Point (10 mins) Yoga (20 mins) Omkar Explanation/Review (5 mins) If the entire point was not completed on previous day, you can do so here as part of review. 3-Stage Pranayama, Bhastrika Practice (10 mins) ----- End of 50 minutes ----- Long Sudarshan Kriya with tape Practice (50 mins) Experience sharing (10 mins) Grape process & Being 100 % (5 mins) After the process, speak about being 100%. If time permits, you can share the Saint & the Emperor story Joy Increases by Sharing (10 mins) The more we share the more the joy increases. Share your joy with 5 people in your life. Take responsibility for their happiness because if they are not happy you cannot stay happy for long. If time permits you can have them text, and you can also request them to share their contact info for inviting them to an info session. ----- End of 2 hours, 5 minutes ----- Bio break (10 mins) 5 Knowledge Keys (15 mins) o Opposite values are complementary o Accept people as they are o Don t be a football of others opinion o Don t see intention behind others mistake o Present moment is inevitable Nature of Memory (5 mins)
o Holds on to the negative o Eternalizes the negative Naturalness & Ego (15mins) Reflection & Homework (10 mins) o 10 Ujjayi breaths before going to bed o Practice 3-Stage Pranayama, Bhastrika, Chant OM 3 times sit quietly for 10 minutes (On empty stomach) o Do 3 Random acts of kindness o Contemplate on this question- What have you done to bring out the divine qualities (core values/ human values) in others? ----- End of 3 hours----- Day 3 (3 hours) Check-in & recap (5 mins) Life Story (20 mins) Have people sit in groups of 2-3, give 5 minute per person, and few minutes for debrief Responsibility in class group discussion (10 mins) Ask participants to make a list of their responsibilities and needs in-class reflection. They can share with a partner. Then ask them - is one list longer than the other? Let them answer. See we notice in life when needs are higher than responsibilities we are frustrated and when our responsibilities are more than needs we are happier. What is it that we take responsibility for? That which belongs to us Say a couple of sentences about connection between responsibility and belongingness & empowerment and complete the point. If there is a question about responsibility and burden, just say yes when our energy is low we may feel burdened but once we gain more energy, we realize that responsibility is empowering. We are not doing the two questions around the two scenarios i.e. when you could have taken but did not and the vice versa. Home Practice Instructions (10 mins) Yoga (20 mins) ----- End of 1 hour, 5 minutes ----- 3-Stage Pranayama, Bhastrika Practice (10 mins) Om & Home Kriya Practice (10 mins) Rest (5 mins) Eye gazing (15 mins) Love talk (5 mins) Bio Break (10 mins) ----- End of 2 hours ----- Art of Living Experience (10 mins) Grace & Gratitude (5 mins)
Depending on the time available, you can do gratitude circle and/or have them text their friends expressing their gratitude. Close the point saying when we feel grateful grace flows, and when grace flows life works. Gurudev s or Art of Living video (10 mins) Love moves the world US version Conversation with the Master Panchakosha Meditation Gurudev s voice (25 minutes) Next steps Reminder (5 mins) Next Steps: a. Do the home practice once a day for the next 40 days b. Attend the scheduled reunions/follow-up sessions c. Complete the Art of Living Experience by taking the Silence Retreat & the Sahaj Samadhi Meditation Courses Review next steps and schedule follow-up/reunions. A list of follow-up ideas has been provided below. Depending on your time availability and discretion, you can incorporate the ideas that work for you. o Let the participants know that you will call or text them in 48 hours to check-in and see how they were doing and if they had any questions. Connect with the participants accordingly. o You can schedule an in-person follow-up in 72 hours after the course. The duration should be 2 hours or less. First hour will be group practice of Yoga, 3- stage Pranayama, Bhastrika and home practice of Sudarshan Kriya. Second hour, if scheduled, can include some knowledge, food and socializing. o In subsequent follow-ups you can do long Sudarshan Kriya o You can also schedule daily conference call for the next 5 days after the course where you as a teacher can lead them through the home practice of the 3-Stage Pranayama, Bhastrika and Sudarshan Kriya. This follow-up could also be led by an experienced VTP/PreTTC graduate who was on the course with the participants. o You can introduce them to Sattva app, which has the Pranayama Count available as well as other meditations. I belong to you (5 mins)