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Course supporting Adults with Anxiety

Tranquilizer Meditation 3min

Instruction: Tranquilizer Meditation

Tranquilizer - 5 repetitions for 3min
Tranquilizer - 5 repetitions for 3min
Tranquilizer - 11 repetitions for 3min
Change the Ego - Instrcutions
Change the Ego - 3min
Change the Ego - 3min
Instructions: Anti-Anxiety Meditation

Homework Reflections

Week 1: Introduction to Kundalini Yoga to Transform Anxiety

Self- Reflection for Week 1

Notice the different feelings generated by changing the breath and moving the body.

Consciously practice and apply this to build prana to support a calm mind.

Consciously practice and apply awareness of tension and relaxation.

Week 2:  Self-Regulation and Rhythmic Balance

Self- Reflection for Week 2

Identify 1 thing can you do to slow the flow of thoughts and deepen your breath and Consciously practice that one thing. 

Consciously practice and apply awareness of tension and relaxation.​​

Week 3: Increasing Vitality and Self-Efficacy to Slow the Flow of Thought

Self- Reflection for Week 3

What thoughts, feelings or sensations do you notice when your mind is generating repeated thoughts and when it is still and quieter?

Write these observations down. Make a conscious decision to both elevate and slow the flow of thought with breath or w mantra. 

Consciously practice this.

Week 4: Supportive Habits

Self- Reflection for Week 4

Notice times when you feel anxious. What thoughts or beliefs and behaviors create these feelings? Write these down.  

Notice when you experience your authentic self with vitality and calm.  What thoughts or beliefs and behaviors create these feelings? Write these down.  

Make a decision to notice your sensations then take steps to uplift your energy and quality of thought and slow the flow of thought

Consciously practice and apply slowing and deepening the breath.

Notice how this effects how you feel.  Notice how monitoring thoughts and attention effects how you feel.

Week 5: Meeting the Challenge of Maintaining Supportive Habits

Self- Reflection for Week 5

Identify how you ensure your success with new beliefs and one new habit. Identify how you manage a setback, barrier or discouragement.  And how you get support for new habit. Write it down.

Continue decision to maintain new habit. What helps you keep new beliefs and behaviors? 

What gets you off track? What brings you back?

Write these down and write a solution to staying on track and getting back when you are off.

How do you get support for new behaviors and beliefs?

 

 

Week 6: Building Mastery

Self- Reflection for Week 6

 

Continue to ensure your success with new beliefs and one new habit. And support for new habit.

Write down when you feel effective in holding your new belief/habit and what are the circumstances that challenge it.

Write what steps you can take when you feel challenged in self regulation of thoughts and feelings.

Instruction: Tuning In
Tuning in: Ong Namo Guru Dev Namo

Other Supportive Breath Practices

Sitali Pranayam

 

 

 

© 2020 by Harjinder