Journaling Questions About Generosity

1. Where in your physical body do you feel generosity most strongly? Is it in your hands, heart, or elsewhere?

2. Are there parts of your body that feel resistant or closed off when you experience generosity?

3. What physical gestures or postures naturally emerge when you feel generous? How do your hands move when giving?

4. How does your breathing change when you feel generous? Does it deepen, soften, or expand?

5. Recall a moment when you experienced overwhelming generosity. How did this energy flow through you?

6. If generosity had a sound, what would it be? Is it melodious or rhythmic? Quiet or resonant?

7. What other emotions do you feel are closely connected to generosity? Compassion? Joy? Something else?

8. What emotions do you consider to be the opposite of generosity? Is it selfishness, fear of scarcity, or something different?

9. Who embodies generosity for you? Is there someone whose generosity has deeply touched your life?

10. If you were to visualize generosity as having color, texture, and form, what would it look like?

11. If generosity had a taste, would it be sweet, rich, light, or something else entirely?

12. How do you consciously practice or honor generosity in your daily life?

13. How might deepening your relationship with generosity transform your connections with others and yourself?

14. Is there a personal mantra or phrase that helps you connect with your capacity for generosity when you feel closed off?

15. How might generosity connect you to a deeper sense of abundance and joy beyond the act of giving itself?

Emotional Generosity Across Wisdom Traditions

In our increasingly disconnected world, the timeless practice of emotional generosity offers a pathway to deeper human connection and personal fulfillment. Has someone's unexpected kindness brightened your day? Have you ever experienced the quiet joy of helping another without any expectation of return?

The concept of generosity exists across most, if not all, wisdom traditions, suggesting its fundamental importance to human relationships. Emotional generosity is the act of making others feel positive without expecting anything in return. When we are emotionally generous, we bring happiness, love, and positivity to others selflessly. We prioritize thinking about how we can make those around us feel better. We praise others, recognize their talents and potential, and show appreciation.

These practices aren't just philosophical ideals—they're practical tools for navigating our complex lives and relationships. As you read about these diverse perspectives on generosity, consider how they might inspire small but meaningful changes in your daily interactions.

In many yogic traditions, generosity is connected to the word dāna, a movement of energy that brings alignment to mind, body, and spirit. Dana is a Sanskrit word related to the English word "donation." In some schools of yogic philosophy, it is one of the moral observances known as the niyamas.

When one is generous, internal blockages are released as prāṇa (life force) flows freely through the chakras. The Yoga Sutras frame generosity as a purifying force that quiets the ego and fosters divine connection. Generosity that arises from ahimsa and aparigraha—non-harming and non-grasping—allows ease and inner spaciousness. In the heart chakra (anāhata), generosity expresses itself as love in action, dissolving boundaries between self and other, leading to unity consciousness. Dana is a form of generous giving that expects nothing in return. Such giving includes donation of food, clothing, or money to the needy, but it also includes offering gifts to family, friends, and neighbors as an act of generosity—again, with no expectation that the recipient will reciprocate.

In Hindu philosophy, generosity (dāna) is considered a sattvic virtue—pure and uplifting when offered with no expectation of return. The Bhagavad Gita teaches that true giving arises from discernment, offered at the right time and place, with a heart full of equanimity. The emotional tone of generosity is calm, open, and devotional. According to the laws of karma, every generous act plants seeds of future wellbeing. Deities such as Annapurna, goddess of nourishment, embody the divine abundance that generosity channels—a flow from source to other that nourishes both giver and receiver.

In Buddhism, generosity (dāna) is the first of the six perfections (pāramitās), a foundational emotional state that one develops to reach liberation and enlightenment. Generosity is the willingness to give to others whatever is needed. Through acts of generosity, the illusion of separateness dissolves, and one recognizes the interdependence of all beings. Rather than giving to gain merit or approval, dāna is motivated by compassion and the joy of releasing attachment. As the Buddha taught, the joy of giving is immediate, accessible, and unconditioned—a softening of the heart that opens us to others and ourselves.

In Sikhism, generosity is lived through the practice of vand chakna, which translates to "Share and Consume together"—sharing what one has with others as a spiritual duty. It is one of the three pillars of Sikhism. This emotional expression is rooted in humility, joy, and divine remembrance. The practice of langar (community kitchen) demonstrates this principle: food is prepared and served freely to all, regardless of caste, religion, or status, embodying the oneness of humanity.

In Taoism, generosity is part of the second treasure of frugality. Frugality is about using fewer resources for the purpose of giving more to others. Generosity flows in accordance with the principle of wu wei—effortless action in harmony with the Tao. The act of generosity emerges without strain, agenda, or self-interest. The Tao Te Ching teaches that "the sage does not hoard," suggesting that clinging creates stagnation, while giving restores balance. Letting go is not loss but renewal. Giving becomes a natural part of the cycle of return.

Confucianism emphasizes generosity (ren) as the emotional foundation of right relationships. Rooted in empathy and propriety, generosity is expressed through thoughtful action, appropriate to context and role. It is not indiscriminate giving, but ethical responsiveness—what Confucius might call "measured benevolence." The emotional experience of generosity in this tradition is tied to personal cultivation: a warm yet disciplined heart that seeks harmony, social order, and the upliftment of others through righteous action (yi) and ritual conduct (li).

The Apostle Paul wrote that "God loves a cheerful giver," suggesting that the emotion behind the gift matters as much as the act itself. Generosity, in the Christian tradition, is not transactional but transformative—a way of participating in the boundless love of God. The emotional essence of Christian generosity is trust, humility, and devotion. This open-hearted giving draws from agape—unconditional love—which finds joy in the welfare of others, even in sacrifice.

In Islam, generosity (karam or sadaqah) is both a divine attribute and a path to spiritual expansion. The Qur'an describes God as Al-Karīm—The Most Generous—and encourages believers to emulate this quality in their lives. Generosity is about offering time, forgiveness, kindness, and prayer. The emotional resonance of giving is one of remembrance (dhikr) and openness (sharḥ)—a widening of the heart that aligns the self with divine mercy. Ritual almsgiving (zakat) and voluntary charity are infused with spiritual joy, as acts that connect the human soul with God's grace.

Tzedakah is not merely generosity; it is a religious obligation in Judaism. It is derived from the Hebrew word meaning "justice" or "righteousness," emphasizing that giving to those in need is a moral duty rather than a spontaneous act of goodwill. Tzedakah is seen as a way to empower individuals to support themselves and is considered one of the three main acts. It is also an emotional reorientation toward humility and kinship. Maimonides described the highest form of giving as anonymous, where neither giver nor recipient knows the other, preserving dignity and creating a pure vessel for divine presence. In Hasidic tradition, generosity brings about hitlahavut—a burning enthusiasm and spiritual elevation that arises when the act is done with wholehearted joy and love.

Among the Tlingit and Haida peoples of the Pacific Northwest, potlatch ceremonies are expressions of sacred generosity—rituals where wealth is redistributed not to display status, but to affirm interdependence. The emotional quality of such giving is reverent, celebratory, and communal. In Lakota wisdom, the phrase mitákuye oyás'iŋ ("all my relations") reflects the belief that to give is to restore harmony with the entire circle of life—including ancestors, animals, and spirits. Generosity strengthens the sacred hoop of belonging.

Among the Yorùbá, generosity is guided by the wisdom of the Òrìṣà and the divinatory system of Ifá, which teaches that giving maintains alignment with destiny (àṣẹ). The emotion of giving is not one of depletion, but of alignment—an offering made to restore harmony between human beings, nature, and the spiritual world. In Akan spirituality, nkyia (greeting and mutual respect) creates emotional openness, while sankofa encourages healing through return and remembrance. The Southern African philosophy of ubuntu—"I am because we are"—expresses a deeply communal sense of generosity, where sharing is an act of affirming personhood and collective wellbeing.

As we've explored, emotional generosity transcends cultural boundaries and stands as a universal virtue recognized across wisdom traditions spanning millennia. In today's fast-paced, often transactional world, these ancient teachings offer profound relevance.

The wisdom shared across these traditions suggests that emotional generosity isn't just beneficial for recipients—it transforms the giver. When we offer kindness, recognition, and support without expectation, we often experience reduced anxiety, greater happiness, and a sense of meaning that material pursuits alone cannot provide.

Consider incorporating small acts of emotional generosity into your daily routine: truly listening to someone without planning your response, offering sincere appreciation for qualities others might take for granted, or simply creating space for someone else's needs before your own. These micro-practices, inspired by ancient wisdom traditions, can gradually shift your perspective and relationships.

Perhaps the most powerful insight across these traditions is that generosity creates connection—to others, to our authentic selves, and to something larger than our individual concerns. In practicing emotional generosity, we don't diminish ourselves; we expand our capacity for joy and meaning. What small act of emotional generosity might you offer today?

Calmness

 

I made this painting after a meditation at Kripalu.  The bliss I often feel in Shavasana.  It’s where I find most of my creative ideas.

It is called “Calmness” and is paired with the Josiah Gilbert Holland quote, “Calmness is the cradle of power.”

I hope you like the Emotional Wisdom Deck and support the campaign. Please let me know if you have any questions.

You get purchase the deck through this link 

https://www.kickstarter.com/projects/nyapatrinos/emotional-wisdom-deck\

#emotionalwisdomdeck #emotions #intuitivepainting #sadness #yogaart #nyapatrinos #artyogafusion #kickstarter #kickstartercampaign #oracledeck #dreampainting #savasana

Generosity - Part 2

 This is the other side of the generosity card from yesterday.

It features the Simone de Beauvoir quote, “That's what I consider true generosity: You give your all and yet you always feel as if it costs you nothing.”

I hope you like the Emotional Wisdom Deck and support the campaign. Please let me know if you have any questions.

You get purchase the deck through this link. Rewards start at $1.  

There are also digital rewards include digital coloring book pages and 9 yoga nidra scripts based on the 9 emotions.

 https://www.kickstarter.com/projects/nyapatrinos/emotional-wisdom-deck\

#emotionalwisdomdeck #emotions #intuitivepainting #sadness #yogaart #nyapatrinos #artyogafusion #kickstarter #kickstartercampaign #oracledeck #dreampainting #generosity #simonedebeauvoir #pratipakshabhavana #service

Anger Card - Part 2

This card features the Maya Angelou quote, “Bitterness is like a cancer. It eats upon the host. But anger is like fire. It burns it all clean.”

This cool diamond shaped oracle deck is called the "Emotional Wisdom Deck." They incorporate a lot of the painting that I have made in various yogic settings: Kripalu, Sivananda City Center , The Yogi Tree, the Ancient Yoga Center, and Art for All People/YogArt.

I hope you like the deck and support the campaign. Rewards start at $1. Please let me know if you have any questions
You get purchase the deck through this link

https://www.kickstarter.com/projects/nyapatrinos/emotional-wisdom-deck\
#emotionalwisdomdeck #emotions #intuitivepainting #anger #yogaart #teawithmara #nyapatrinos #artyogafusion #kickstarter #kickstartercampaign #oracledeck #dreampainting #mayaangelou

 

Joy - Emotional Wisdom Deck

 This painting called “Joy” reminds me of my Yoga Teacher @MariaMendola although I made it before I knew her.  It was sketched on Hvar Island where I was teaching one summer.  I often think about the names of the poses and what they mean when I sit in a yoga posture.  This yin shape called butterfly reminds me to take everything a bit more lightly.  The butterfly woman is rising above her yoga mat.    

It is paired with a quote by one of my sheroes, Mother Teresa.

“Joy is prayer; joy is strength; joy is love; joy is a net of love by which can you catch souls.”

You can get notified  for the launch of the Emotional Wisdom Deck  by signing up on this link which is also in my bio. https://www.kickstarter.com/projects/nyapatrinos/emotional-wisdom-deck\

I hope you like the deck and support the campaign. Please let me know if you have any questions 

#emotionalwisdomdeck #emotions #intuitivepainting #animaltotems #yogaart #butterflywoman #butterfly #Zhuangzi #nyapatrinos #artyogafusion #kickstarter #kickstartercampaign #oracledeck #dreampainting 

Emotional Wisdom Deck

 I'd love if you'd back my Emotional Wisdom Deck that is launching on Kickstarter March 29th.  Sign up to get notified.

https://www.kickstarter.com/projects/nyapatrinos/emotional-wisdom-deck

Hatha Yoga Practice for the 9 Rasas

“Rasas are the essences of our emotions that exist in both body and mind. The Indian tradition recognizes the 9 Rasas as representing our most important and basics emotions: Love, Joy, Wonder, Courage, Calmness, Anger, Sadness, Fear and Disgust.”

In Yogic philosophy  “our moods and emotions are continually effected by the play of elements, senses, food and vital energy in our body.

In traditional Rasa Sadhana we temporarily promise ourselves or fast temporarily abstain from an emotion in thought, word or deed to better understand and master the Rasa

In this Hatha Rasa Sadhana we will address the Rasas by bringing awareness to emotion by focusing on them with a series of asanas,

CHECK IN
State your name one word how you are feeling

MANDALA MUDRA - OPENING
"In the circle of wholeness of my true being, I experience my essence as freedom and unity"


SAVANASANA - BODY SCAN
Body Awareness: Body Scan from feet to crown and then breath and heartbeat experiencing the 9 rasas. Adapted from a Chopra Center Gratitude Meditation I have used for Thanksgiving.

FEET AND TOES
Bring awareness to the feet, the toes. What emotion or emotion present here in the feet and toes.. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the feet and toes. Bring Awareness to the Toes and feet that wiggle, transport you, walk, run, dangle, dance, kick, fold, leap and point.

HANDS
Bring  awareness to the hands. What emotion or emotion present here in the hands. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the hands. Bring Awareness to Hands that hold and touch, and caress, and open and close, and applaud, and squeeze, the arms and shoulders that carry and hug and lift and stretch.

LIPS AND MOUTH
Bring awareness to the lips and mouth. What emotion or emotion present here in the lips and mouth. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the lips and mouth. Bring awareness to Lips and mouth that tastes and savors and nourishes, kisses and speaks, that whispers, and sings.

EARS
Bring awareness to the ears, What emotion or emotion present here ears. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the ears. Bring awareness to
Ears that beam in sound, music, laughter, the voices of those you love, the silence, the beautiful sounds of life.

NOSE
Bring awareness to the nose, What emotion or emotion present here in the nose. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the nose.
The Nose that smells the ocean breeze, the aroma of sweet perfume, the flowers, the trees, newly cut grass, the wafting smells that come from the kitchen, like a turkey baking or cranberries on the stove.

EYES
Bring awareness to the eyes. What emotion or emotion present here in the eyes. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the eyes. Bring awareness toEyes that see colors, faces, smiles, nature, the sunrise, the sunset, the rainbow, the moon and the stars, yourself in the mirror.

BREATH
Bring your awareness to the breath, inhale and exhale and the fact that each of these breaths gives your life. What emotion or emotion present here in the breath. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust in the breath.

HEARTBEAT
Be aware of the heart beating.  The pulsing. What emotion or emotion present here in the heartbeat. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the heart beat. Notice any love and compassion present in the heart.


BREATHWORK - 3 PART Breath in Smiling Heart Pose


HATHA PRACTICE
SADNESS (KARUNA) – VARIATIONS OF CHILD’S POSE

Child’s Pose Walk Arms to Right
Child’s Pose Walk Arms to Left
Moving Hare Pose - Shashankasana
Only that which is never changing is true, and, in maya, everything is continuously changing."
- The fact that nothing last forever is a source of much sadness/suffering
- Karuna also means compassion
- Personal bad luck or something disatrous happening to one's loved ones are the most common causes of sadness
- Ruled by water element and we see this with our tears
- Karuna sadhana means to convert self centered emotion of Sadness to compassion for others
"To directly counter any Sadness, we must first understand that Sadness may come but goes just as well."
Dominant Element: Water
Dominant Kosha: Ego
Key to Mastering: Kindly embrace both truth and ignorance

POSTURE FOR THE LOVE  RASA (SHRINGARA) – VARIATIONS OF CAT COW

Cat/Cow
Thread the Needle Pose
"To master Shringara we must first of all realize that Beauty is everywhere and is always there to be loved." - Peter Merchand
- Shringara literally means "good taste"
- Master of Shringara is the master of the aesthetic sense the person can bring out the beauty and harmony in everything
- Rase of loves and beauty
- enjoying the company of someone
- mood we create when we concentate on creating a loving atmosphere, romance, art, culture
- dominant Kosha is Manomaya Kosha
- sub rasa are Beauty, Admiration, Aesthetic Sentiment and Devotion
- Element is water
- Key for Mastering: Love in good taste but without discrimination
"Shringara Sasdhana means that for a period of time you are ever tasteful, nice, sweet spoken, tender and loving in deed, word, and thought."

WONDER (ADBHUTA) – Modified Sun Salutation  with Dragon Pose

Dragon both sides  with many variations – Breath of Fire
Move into Monkey King
"From the dawn of civilization, human beings have tried to understand everything and are still trying. The feeling of Wonder comes when we recognize our own ignorance. When a wonderful thing happens the intellect is overwhelmed, unable to fully understand it, the mind is completely immersed in the feeling of Wonder, and the ego surrenders to it." - PM
- Brings the promise of learning
- understand that there are things we don't understand
- comes at the beginning of a spiritual journey
- mystery
- "wonder is dominanted by the fire element; the feeling will heat up the entire body." PM
- "The key to Wonder is to remain open-minded toward the miracle of life, which can be experienced in everything."-PM
- "Wonder Sadhana means to completely remain from the idea of understadning anything, to be conscious of our own ignorance....Nothing can be understood; no explanation can be taken for granted; only astonishment is suitable."

Dominant Element: Fire
Dominant Kosha: Mind
Key to MAstering: Humbly accept the mystery of normality


COURAGE (VEERYA) -  Warrior 2 and Variations
Warrior 2
Side Angle
Exalted Warrior

"Vererya or Courage is the Rasa of fearlessness, self-assurance, determination, heroism, valor, concentration and perfect control of the body and mind."
- "To become a real Verrya requires a lot of patience and training. Whether it regards real fighting, any other phsycial capability, or the mental power and balance needed in any endeavor, the required neutral patterns need to be developed step by step until they are real brain highways that can be taken without effort." PM

- "Maintaining any kind of discipline is veerya sadhana... Living perfectly as one knows how,"

Dominant Element: Water
Dominant Kosha: Vijnanamaya
Key to Mastering: Develop power and balance step by step and serve with humble confidence

FEAR  (BHAYANAKA)
Triangle
½ Moon with or Without the Wall

"Fear is caused by ignorance. When something is unknown, the mind can only imagine what it can do and if the ego is not confident enough, the mind will only imagine fearful things."
- Worries
- nervousness
- Jealousy (fear loss of someones love)
"Fear can be overcome by inner strength, Love and truth. When we see only unity in diversity, there is no Fear."
- Fear sadhana need to make distinction between planning and worrying
- Stop from repeatedly going over a plan
- "accept that no of planning can ever forsee all potential obstructions"
Dominant element: Air
Kosha: Manomaya
Key to Mastering: Seek comapny and trust while doing your duty

DISGUST (VIBHATSA) – MOVING BRIDGE and Variations

I chose this pose because:
- Bridge goes over the water element (the element of this rasa)
- Opens heart, solar plexus chakra
- Bridges to ourselves, remove bridges to places and people we should not be involved with
- Disgust or Dissatisfaction with oneself and others
- "In modern times the pressure to perform and excel is so strong that Disgust comes from easily than in times in the past." PM
- We see disgust in depression, dissatisfaction, shame
-  paying attention to Love
- Disgust Sadhana = fasting from disgusting, words, thought or actions
Element: Water
Kosha: Manomaya
Key to Mastering: Ignore it and stop negative identification, whole turning to purification

JOY (HASYA) -  Happy Baby

Do one side at a time and then both sides
"The pursest Hasya is a Joy that comes from within for no apparent reason, and is not linked to actions or events. Yogis call it ahlani shakti or "the power of Joy." Ahladini shakti may also come when we feel God or life is kind." - PM
"When life seems like hell, laughter bring us immediately back to Earth if not to heaven." - PM
"In conclusion, Joy or Humor is a very powerful tool against Sadness, Fear and Anger."
Mantra
OM NO PROBLEM, OM NO PROBLEM
"Pure Joy us endless and creates only more Joy," - PM
"The sadhana of Hasya consists of laughing without end, of fasting on Joy and Humor only... To see Humor of any situation requires a deep understanding of the illusionary nature of the universe."
Key to Mastering: Make others see the beauty of the illusion of life
Dominant Kosha: Manomayakosha
Element: Fire

ANGER (RAUDRA)- Eye of the Needle to Spinal Twist

(I can't find a photo of the twist variation)

"When expectations are not fulfilled, the ego may feel that it has been neglected or treated incorrectly; this forms the basis for Anger."
- 1st chakra anger - expectations that relate to insecurity - violent - involves fear
- 2nd chakra anger - unfulfilled sensory desires -
- 3rd chakra anger - people do not give us the respect we think we deserve
- eyes wide open with anger, causes the whole body to get tight and sense (esp. jaw and hands)
- Fire element
- anger can be a purifier
3 ways to master anger
(1) dissolve the anger the moment it arrives - analyze it and shift to an enemy rasa like Joy, Love and Wonder
(2) address the anger in a nonviolent way
(3) play a role of  being angry toward the person who is misbehaving, so s/he understands a line has been crossed  (is there a way to play a role without being emotionally accepted)

Also
- try to cool down by
a) drinking cool water
b) no sweets or fats
c) avoid pungent, sour and astrigents
d) no alcohol
e) yogurt or lemons

"Anger sadhana means to consciously set aside even good reasons for being angry,"

Element: Fire
Kosha: Ego - Vijnanamayakosha
Key for Mastering: Resist Injustice if needed, but without violence or expectation

PEACE/CALMNESS (SHANTA) - SAVASANA

"For true Calmess, body, mind, ego and intellect must be completely still."
- I consciousness and supremem consciousness become one
- The main way to induce calmness is meditation practices
- keep a balance between needs and desires
- gratitude and taking care of everything and everyone around us
- following our dharma (paying debts to our ancestors - continue the line, universe - take care/gratitude and our teachers - passing on the teachings)
- Calmness Sadhana means remaining calm at all times
- Practice calmness is speech, yogic posture, breathwork

Element: Air
Kosha: Anandamaya kosha
Key to Mastering: Meditate and pay your debts while reducing needs to a minimum



YOGA NIDRA
Rasa Balancing Yoga Nidra.
Observe the feeling tone in your mind. Does your mind feel joy,sadness, fear, disgust . . .
See if you can recognize the emotions with you

Name it using mental noting if you like. Note it two or three times depending on the strength or duration of the feeling - happiness, happiness, joy, joy, disgust, disgust

See if you can locate the emotion in your body. What physical sensations accompany it? Doing you have butterflies in your stomach or a racing pulse

Are your eyelids heavy  and shoulders draw up?

If no emotions come up then keep following the breath

Listen to the tone of your mental noting. It is harsh or tense. - Disgust, Disgust.  Make an effort to note more gently.

Another approach can be when you’ve located the emotion in your body- when you’ve located the emotion in your body-if, for example, you find that anxiety has created a knot in your stomach-check the rest of your body to see whether some other part is tensing up. Are your shoulders hunching up in reaction to original response? Consciously relax this reactive tension in your stomach, It may then begin to relax on its own.

The very act of observance can sometimes dissipate stress, because we are not buying into the emotion, we are simply watching it. We’re not struggling against the experiences but taking an interest in whatever feeling arrives and passes away

If observing your emotions starts to feel overwhelming return to following the breath. You can do this at anytime during the meditation if you need steadying.

If you are distracted by physical pain, note the emotion generated by it, A twinge or ache might be accompanied by a flash of impatience, irrigation or panic. Observe the emotion, name it and allow it to leave

Return to following your breath. After a few moments, end the meditation and open your eyes.

Release any judgment, condemnation or projection into the future, remind yourself that it’s okay to be feeling whatever it is that has come up. Try letting go of those reactions as best you can, and coming back to direct experience in the moment:


Followed by Traditional Yoga Nidra Body Rotation and Breathwork if time Permits

YIN FOR RELEASING ANGER

SAVASANA palms on belly - 2 to 5 minutes

Anger is an emotion that most people have trouble expressing appropriately.
Anger shows ups in our lives in many variations of including: resentment, rage, jealousy, frustration, and stress. The psychological qualities of stubbornness and over-criticalness are closely related to anger.
Anger is a natural response to an interaction or situation that is not desirable for us or those we care about.
Many of us have been taught that expressing anger is harmful or wrong.  We are ashamed and afraid of it. So we ignore, deny or repress their anger.  But anger doesn’t go away, it just goes underground and disturbs our physical and emotional well-being. We will feel unbalanced until we express our anger, change the circumstances that caused it, or forgive the person or people who sparked it.

Affirmations:
Start by saying these affirmations
“I forgive myself for not being perfect”
“It is natural to feel angry sometimes”
“I am a good person”
“I can learn from and transform my anger”

SUPINE BUTTERFLY

Anger lives in the liver and gallbladder.
Connect to your liver and gallbladder by placing your hands under your right ribs and pushing gently there, There under your right ribs you will feel your liver. The gallbladder is below your liver
Sense in your liver if there is any anger, resentment, frustration, stress, imbalance
If there is any ask the message of this feeling of anger (pause)
Deep inhale and exhale and softly ssshhhhhh
With eyes closed: Looking left and looking right to delete any anger, resentment, frustration, stress, imbalance, constriction
Visualize anger, resentment, frustration, stress, imbalance,constriction leaving your mouth as a cloudy gray substance that disappears into the earth to be transformed

Now smile to your liver and your gallbladder they work they do in digestion, regulating blood sugar, and cleansing toxins. Continue smiling as you imagine breathing a spring-green light into these organs

SUPINE HALF MOON POSE aka BANANASANA - Both Sides - 2 to 5 minutes

Benefits: Stretches the whole side of the body.  Lateral flexes the spin. Stretches oblique stomache muscles and side intercostal muscles between the ribs.

Contra-indications: if you experience tingling in the hands place a bolster under the arms or bring the hands down,  If you have lower back issues be mindful and careful with this pose.

Breathwork: Ujjayi

Symbolism:The First Quarter Moon appears approximately a week after the New Moon.  We might call the First  Quarter Moon, as well as the Last Quarter Moon, “the half Moon,” because the Moon appears cut in half.  It is not a quarter of a Moon at all in appearance.At the First Quarter Moon, we might meet challenges we had not prepared for.  We may need to make on-the-spot decisions about how to proceed and then do what needs to be done in order for our intentions to
manifest.  It is a time for action. Last quarter moon is the time to let go, release, and forgive anything and everyone that you may feel has hurt you in any way.  It is a time of emptying self and allowing the universe to take over or whomever you trust in your faith.  It is out of your hands and no more action is needed from you


SUPPORTED BRIDGE POSE- 3 to 5 minutes

Anger lies in 1st,  2nd and 3rd Chakra.  1st chakra because it can be caused by expectations that relate to insecurity. Anger can be related to fear and become violent.  In the 2nd chakra it is caused by unfulfilled sensory desires and 3rd chakra when people don’t give us the respect we expect.  But mainly 3rd chakra.

Three characteristics to understanding how anger energy, or energy from the third chakra feels in the body
1) makes parts of your body or certain muscles harden (usually midback, shoulders and jaw)
2) you cannot connect to yourself and somehow you do not feel quite right in your own skin, can’t ground
3) you lose your natural ability to digest a full range of food and beverages because the make you feel nauseous


Benefits: Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress and mild depression. Stimulates abdominal organs, lungs, and thyroid. Rejuvenates tired legs
Improves digestion. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done supported. Reduces anxiety, fatigue, backache, headache, and insomnia. Therapeutic for asthma, high blood pressure, osteoporosis, and sinus issues

Contra-indications:People with neck injuries should avoid this pose

Breathwork:

3. Nose breathing, one of the lasting traditional aspects of yoga, is an anger-coping mechanism that can be used anywhere. One of the best nose breathing exercises is the Three-Part Breath. The Three-Part Breath, also known as the Complete Breath, is the simplest and most rewarding of all yogic breathing exercises. It is both purifying and energizing and, if done slowly and evenly, can produce a sense of serenity and balance. The Three-Part Breath is done by sitting tall and inhaling, bringing your breath deep into your abdomen (try placing a hand on diaphragm or abdomen to make sure you’re breathing deeply enough), then into your rib cage, and finally into your chest and throat. Exhale completely and let negative thoughts and emotions go. Try to make the length of time you take to the inhale the same as when you exhale to achieve the full effect of this exercise.

Symbolism: progress, connections, stability, overcoming obstacles, transtions


DRAGONFLY

- ankle rolls, wrist rolls, shoulder rolls, (pawanmuktasana series)
In anger, the eyes are opened wide (in Calmness eyes are closed). Eyes can express more anger than words.  Anger can cause the jaw, the hands and the whole body to become tight and tense. The entire body becomes tight including hands.  The breath becomes fast and shallow and sounds become harsh and koud. An angry person changes the entire environment and may affect the breathing pattern of others.  It is rajasic and the element fire.  Anger males the body chemistry acidic and causes problems in joints and muscles, destroys the eyesight, causes cardio vascular disturbances such as heart attacks and brings illness to digestive and nervous systems.


Benefits: Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid and prostate glands, and intestines. Helps relieve stress. Improves digestion

Contra-indications:Asthma. Diarrhea. Headache. Heart Problems. Insomnia
Low blood pressure. Menstruation. Pregnancy. Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.

Breathwork: In through nose out through mouth. Activate Uddiya Bandha.

Symbolism:  About navigation our lives: Where am I going?What do I consider my "True North" - my ultimate guide? Am I prepared for my journeying (spiritual and otherwise)?How am I navigating through life?How am I maneuvering through adverse conditions?

CATERPILLAR POSE

When anger comes there are 3 healthy ways to deal with it
1) dissolve it the moment it arises by analyzing the unfulfilled expectatiations the lies at the basis id it, and then shifting to one of its enemy rasas – Joy, Love and Wonder
2) Address the circumstances of the anger in a nonviolent way
3) be angry to person on circumstances to show lines have been crosses. Somethings we need to get angry about

Don’t suppress it because it just continues to simmer. Expressing doesn’t mean punishing.

BOW POSE - One Leg at a Time - 1 + minutes

BOW POSE Both Legs -  30 secs +

There are two types of anger: simple anger and complex anger: headache, stub your toe. Simple anger is an expressing of anger related to a single event. Complex anger is related to a series of events. Complex anger is an umbrella emotion.


Benefits: Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas). Strengthens the back muscles. Improves posture
Stimulates the organs of the abdomen and neck

Contra-indications:High or low blood pressure. Migraine. Insomnia. Serious lower-back or neck injury

Breathwork: Inhale and Exhale Ram

Symbolism:Doctrine of Truth. Kingship. Virility

INCLINED PLANE POSE

As you practice these yoga poses for the 3rd you might experience different sensations.  The 3rd chakra the home to feelings of anger, rage, frustration, revenge, intolerance, judgment, jealousy, hard heartedness and violence. These are all natural to opening up the third chakra.  As you open it up you will move from anger to feelings of success, achievement and added confidence.

CHILD POSE FORE ARMS UNDER BLOCKS

The deity of anger is Rudra, a wrathful aspect of Shiva who represents destructive forces. He is the chariot rider of the sun whose arrow causes destruction and disease reminding us that some parts of us need to be “burned away.” His name means the howler and he directly relates to the harsh sounds produced by anger.  By pleasing Rudra problems with anger can be reduced. We pleas Rudra by: giving love, meditating, caring about and for all beings, being disciplined and reducing ignorance.



Benefits: It is a good relaxation pose for all spinal complaints, especially cervical spondylitis and stiff neck or upper back.

Mantra:
OM NAMO BHAGAVATE RUDRAYA Om salutations to Rudra the protector, sustainer and destroyer of the world. This mantra is most suitable for Grihastas ( family people).



SPHINX POSE or SEAL

The most common areas affected in the body by neagative emotions and beliefs are: the shoulders, the trapezius, the sides of the neck, the armpits, the sides of the rib cage, the solar plexus, outside of the gluteus maximus and the outsides of the things.  All these parts of the body run along the gallbladder meridian.


 Benefits:  Deep compression and stimulation of sacral lumbar arch. Stimulates the door of lide. Tones the spine. In Seal stomache gets a great stretch.

Contra-indications: Bad back or tight sacrum problems. Pregnant use bolsters and don't put belly on floor

Breathwork: Ujjayi

Symbolism:Sphinx - Power, Watching Over. Seal - Being Comfortable in your own skin

MELTING HEART

Joy, love and wonder are enemies of the anger. Joy and humour relax and remove the seriousness of anger.

FLAPPING FISH - Both Sides - 1 + minutes

The third chakra is the center of your self-esteem. Every time you judge or criticize yourself, you deplete this chakra and weaken your willpower. Self love, self acceptance, and acknowledgement of your own worth are the building blocks of the third chakra.



Benefits: Stretches the spine, shoulders, and hips. Massages the abdominal organs. Relieves lower backache, neck pain, and sciatica. Helps relieve stress. Improves digestion. Especially good in the second trimester of pregnancy for strengthening the lower back. Therapeutic for carpal tunnel syndrome

Visualization: Visualize a candle flame. Now visualize that flame  in your solar plexus down to your navel and up again through the trunk of your body.

TWISTING DRAGON POSE - 2 to 5 minutes

Fire is the element of anger and the Manipura; fire purifies the past and energizes progress towards mental awareness and spiritual development. This chakra is where we get our "gut instincts" that signal us what to do when we need guidance.

Benefits: Hip and Groin Opener.

Contra-indications: Can be uncomfortable for kneecap or ankle

Symbolism:The most common message a Dragon totem carry to us is a need for strength, courage, and fortitude. Dragons are also messengers of balance, and magic - encouraging us to tap into our psychic nature and see the world through the eyes of mystery and wonder.More specifically, Dragons are the embodiment of primordial power - the ultimate ruler of all the elements. This is because the Dragon is the master of all the elements: Fire, Water, Earth, and Wind.

Breathwork: Start with an Upright Dragon and Do Breath of fire Before Completely getting in pose.
Ujjayi while in the twisting version.


SUPINE SPINAL TWIST - 2 to 5 minutes each side

In the Artist’s Way Julia Cameron writes “Anger is fuel that propels us into our new life. Anger is a tool, not a master. We feel it and we want to do something. Anger is meant to be acted upon but not to be acted out. Anger is a loyal friend that always tells us when we have betrayed ourselves.  It will always tell is that it is time, to act in our own best interest. Anger is not the action itself. It is action’s invitation.


Benefits: Twists rotate the spine and stretch the muscles of the back. This helps to restore and retain the spine’s natural range of motion. If we don’t employ our natural range of motion we run the risk of our joints hardening and fusing. The surrounding supportive soft tissue can also become short and dysfunctional. In twists you work with the spine and the action of ‘lengthening’ is to create space between the vertebrae. When there's a lack of space our spine tends to slump or get stuck and our energy levels drop. Through twisting we lengthen the spine and get space between the bones. Then our energy can flow better. Twists give us an instant energy lift and decompress the vertebrae in a safe healthy way. Twists are commonly known to aid digestion. It is important to realize what that actually means! Twists are great for creating movement in and around our organs (mobility and motility). So in terms of helping our food being moved along.. twists are great.

Contra-indications: Shoulder issues

Visualization: Visualize the color of the sun, bright yellow at noon, streaming into your solar plexus and radiating out to your entire body with warmth and light.

As the twist slowly open and close the mouth

FINAL SAVASANA - as long as you wish

Relaxation Breath is a slow-paced technique used to induce a state of deep relaxation and centeredness. It’s another simple exercise that can be utilized for stress and anger in daily life as it can help reverse the physiological effects of stress, including lowering the heart rate and decreasing blood pressure. To practice Relaxation Breath, lie comfortably on your back and relax your body from any tensity. Place your right hand on your chest and your left hand on the upper part of your abdomen. Breathe so only your left hand rises during the inhale and falls during the exhale. Your right hand should remain virtually motionless. Make sure to give an equal amount of time to the inhale and exhale

YANG POSES:  

CRESCENT AND WARRIOR 2

MODIFIED SIDE PLANK/HALF CIRCLE POSE - 1 plus minutes

Benefits: Strengthens the arms, abdomen and legs. Strengthens the wrists
Improves sense of balance. Tones and stregthens the core, with a focus on the oblique muscles

Affirmation: I am strong and courageous

Breathwork: Inhale Strength, Exhale Courage

YOGA NIDRA (GUIDED MEDITATION) FOR GRIEF

INTERNALIZATION

Prepare for the practice of Yoga Nidra by lying on your back in Shavasana – if this is not comfortable put a pillow under your head or if back hurts bend knees or put pillow or blanket under knees, lying on side if you are pregnant, Sitting in a chair, on the floor back to the wall. You might want a blanket because the body temperature tends to drop in Yoga Nidra. Also put a blanket under any area that is sensitive. 

Try to be aligned, symmetrical from feet to head. Feel your spine aligned. In shavansasana, arms away from sides palm up or down.  If anything is on you tight like glasses or a wrist watch you can take it off.  Eyes should be closed to avoid visual distraction. .  

Grief is one of the heart’s natural responses to loss.

When we grieve we allow ourselves to feel the truth of our pain.

By our willingness to mourn, we slowly acknowledge, integrate, and accept the truth of our losses.

Sometimes the best way to let go is to grieve.

It takes courage to grieve, to honor the pain we carry.

Grief is an emotion in response to many things: death of a loved one, loss of a part of us (body part), failure of business, a cherished project, the end of a relationship.  All these types of grief are valid and need to be mourned.

There are many ways to grieve:

We can grieve in tears or in meditative silence, in prayer or in song.

In touching the pain of recent and long-held griefs, we come face to face with our genuine human vulnerability, with helplessness and hopelessness.

These are the storm clouds of the heart.

Most traditional societies offer ritual and communal support to help people move through grief and loss. Tonight we are the support for each other.

We need to respect our tears. Without a wise way to grieve, we can only soldier on, armored and unfeeling, but our hearts cannot learn and grow from the sorrows of the past.

(Tense and Release Exercise)

Imagine roots sprouting out of the soles of your feet and going down into the soil down, down into the earth’s core past rocks, crystals deep into the molten core of the planet grounding you to the earth.
Inhale deeply as you feel that grounding connection.

Exhale and release the pain, release the raw emotion, the pain, the aching loss.

Inhale and bring in white luminescent energy through the crown of your heads, through what is known your crown chakra.

And on the out breath, think of the word “release”.

Say the word as you slowly let out your breath.  Inhale and think of white luminescent energy filling every cell in our body and leaving your body shining and sparkling as it fills with source energy.

Exhale and again think the word  “release”

Out and we release.  Release sadness, release the pain, release grief.

With the Inhale comes that healing energy, healing our tired and emotional bodies, healing the gaping wounds of our heart, healing the raw emotion and feeling of loss.

With the exhale comes relief

Listen in all directions for sounds

Be aware of distant sounds.  . . sounds outside the room . . . sounds inside the room . .. sounds of the body… Become aware of the sound of your breath.

In Yoga Nidra, it is best if the body remains still.  If you become uncomfortable you may move but come back to stillness as soon as you can.  Say to yourself mentally “I will remain still for Yoga Nidra.” (pause)

SANKALPA

It is time for the Sankalpa.  A sankalpa is  a short positive statement in the present or future tense. It is a resolve, intention affirmation. Repeat the sankalpa 3 times with the exact same wording and full attention.  If you do not have yet have a sankalpa use the resolve “I will find the right sankalpa for me”  or "Grieving takes time; I give it the time it needs."

BODY ROTATION

Tears are your body’s release valve for grief, sadness, stress, anxiety, and frustration. Tears are a way to purge pent up emotions so they don’t lodge in my body as stress symptoms such as fatigue or pain.

Like the ocean, tears are salt water. Protectively they lubricate your eyes, remove irritants, reduce stress hormones, and they contain antibodies that fight pathogenic microbes. Crying stimulates the production of endorphins, our body’s natural pain killer and “feel-good” hormones.


For this body scan a body part will be named and when it is named imagine a tear touching the body part.  If this visualization is difficult there is also the option of repeating the name or bring awareness to the body part …

Place a tear on the right hand thumb, index finger, middle finger, ring finger, pinky finger, right palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, right waist, the right hip, the right thigh, the right kneecap, the right lower leg, the right ankle, the right heel,the right instep, the right sole of the foot, top of the foot, the right big toe, 2nd toe, third toe, fourth toe, fifth toe

Bring awareness to the left side of the body, and place a tear on the left thumb. Left hand thumb, index finger, middle finger, ring finger, pinky finger, left palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, left waist, the left hip, the left thigh, the left kneecap, the left lower leg, the left ankle, the left heel, left instep, the left sole of the foot, top of the foot, the left big toe, 2nd toe, third toe, fourth toe, left 5th toe. Stay awake.

Bring awareness to the top of the head, and place a tear on the forehead, both sides of the head, right temple, left temple, the right eyebrow, the left eyebrow, eyebrow center, the right eyelid, the left eyelid, the right eye, the left eye, the right ear, the left ear, the top of the nose, the right nostril, the left nostril,  the right cheek, the left cheek, the upper lip, the lower lip, teeth, tongue, jaw, front of the neck, right collar bone, left collar bone, the hallow between the collar bones, right chest, left chest, center of chest, upper  abdomen, navel, lower abdomen, pelvis, buttocks, lower back, middle back, upper back, right shoulder blade, left shoulder blade, the whole spine, back of the head, top of the head.

Please tears up and down the whole right arm  - The whole left arm - Both arms together

Places tears up and down the whole right leg - The whole left leg - Both legs together
Both arms and legs together

Place tears on he whole front of the body - Place tears on the whole back of the body -  Place tears on the front and back together

The whole body together (x3)

Now let go of the tears and let go of the body rotation and come back to natural breathing

BREATHWORK

To meditate on grief begin by sensing the breath.

Feel the breathing in the lungs.

Place the hands on the lungs gently as if the body was vulnerable and in need of comfort.

Continue to breathe and bring to mind any grief, loss or pain.

Let the story, the images, the feelings comes naturally.

Hold them gently.

Take the time necessary.

Let the feelings come layer by layer.

Bring your hands a few inches away from the chest and turn the palms up and raise the hands over the forehead with the palms. The arms can be bent.  The arms can be supported by the floor.

Keep breathing softly and compassionately. Let whatever feelings are there come as they will.

Touch them gently.

 Make space for any images that arise. Allow the whole story.

Breathe and hold it all with tenderness and compassion.

Take a deep inhale and exhale softly and slowly the Healing Sound

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Visualize any grief, loss, sadness, depression constriction or imbalance leaving the body as a gray substance moving out of the body into the earth to be transformed

Breath normally rotate your palms down and bring your hands to cover your lungs

Smile to the lungs and large intestines.

Be grateful for their vital work in respiration and elimination.

Keep smiling and visualize breathing in a white healing light.

OPPOSITES 

(COOL)
Notice any coolness in the body
Notice any coolness at the exposed skin
Find any place of the body that is cool
Spread the coolness across the entire body
Let the body be cool
Experience the body as coolness
Now let go of the coolness and come to the opposite experience of warmth

(WARMTH)
Notice any warmth in the body
Notice any warmth under the clothing or blanket
Notice any place the body is warm
Spread the warmth across the entire body
Let the body be warm
Experience the warmth across the body
Let the body be warm
Now let go of the warmth


(HEAVY)
Feel all the points of contact between the body and the floor.  Feel the weight of the body.  The body is heavy... The head is heavy... The shoulders are heavy... The arms are heavy.... The back is heavy... ... The legs are heavy..........The body is so heavy that it feels as if it is made of stone.....the body is so heavy that it feels as if it is made of lead.. Experience the body as heaviness... Now let go of heaviness and come to the opposite experience of lightness


(LIGHT)
Now come to the opposite experience of lightness.  The hair is light.....the fingers are light.....the toes are light.....the nose is light .....the eyelashes are light.....The body is so light that it feels as if it could rise above the floor like a feather ... the body is so light that it could blow in the wind like a life in an autumn wind...Experience the body as lightness...Now let go of lightness

(GRIEF)
Recollect an experience of grief, concentrate and try to remember the experience of grief (pause) Any grief you have experienced in your life, mental or physical, recollect the feeling of grief.  It doesn't have to be a large experience of grief it can just be a small experience.  Recollect any grief as if it is happening right now.  Feel the grief. Now, let go of the grief and come to the opposition sensation of joy.

(JOY)
Recollect an experience of joy, concentrate and try to remember the experience of joy. (pause) Recollect this feeling and relive it, make it vivid .. .awaken the feeling of joy (long pause) Check that you are awake. Recollect the feeling of joy as if it were happening it right now.  Feel the joy.  Now let go of the joy and come back to natural breathing.

VISUALIZATIONS

When we grieve for a dead loved one a lot of comfort would be derived if we knew that our loved one was watching over us and was sending us love and reassurance that all is well.


Our loved one who has passed into the next world is looking down on us and helping us, loving us and supporting us?

Bring the awareness to the chidakasha the mind space in front on the closed eyes and in that space bring to mind the image of a dead love one.

See them clearly

See them as if you were watching a movie

What are the wearing

How old are they

Where are they

Still the mind and open the mind to any connection or communication that may come through.

Keep the body still and the breathing deep and ask that you be held at all times in full love and protection

Now consciously push your energy upwards up to the universe, up to the stars, soaring high and higher. Up.  Up. Up.

And then when you have pushed your energy as far as it will go, just be still and breathe deep breaths.

Do you feel any thoughts floating into your mind?

Do you feel any communications drifting in?

Quietly make a mental note of any communications.

Don’t analyse.

Just record it mentally.

Ask if there is any more communication.

It tends to flood into your mind in chunks and then goes quiet.

And then another download and then stop.

You might need to write the words down after the meditation.

But for now just memorize the words and when the communication has dried up, go back to the breathing and bring yourself back into your body with deep breaths.

Now we take this feeling of calm, this feeling of comfort and carry this into our day so that if we feel that the pain is unbearable, we can begin our deep breathing and we will feel that relaxation and calm until next time we meditate.

Let us be peace.

Let us be calm.

Knowing that we are only a few thoughts away from our loved ones who look over us and protect and guide us from the next world.

They pour their love down upon us as they know how hard it can be on this planet.

They are in a place where the pain and suffering of human existence is gone, where there is just love and a connection with the universal loving energy that we all have access to.

We know we will one day be reunited with our loved ones and will be exalted to the highest emotions but until then we are watched over, we are protected. We are loved.  And we send that love back from the very depths of our hearts.  We send that love back to join with the universal love that is open to us all.  We are loved.  We are protected.  We are one.

Let go of the visualization practice and come back to natural breathing.

SANKALPA

And in the natural breath hear the sankalpa.  The same resolve you made at the beginning of the practice with the same wording. Repeat it mentally 3 times with faith it will come true.


EXTERNALIZATION

The grief we carry is part of the grief of the world. Hold it gently. Let it be honored. You do not have to keep it in anymore. You can let it go into the heart of compassion; you can weep.

Releasing the grief we carry is a long, tear-filled process. Yet it follows the natural intelligence of the body and heart. Trust it, trust the unfolding. Along with meditation, some of your grief will want to be written, to be cried out, to be sung, to be danced.

Let the timeless wisdom within you carry you through grief to an open heart.

Listen in all directions for sounds

Listen for sounds in this room, sounds outside this room. Find the furthest sound that you can hear. Start to remember this room: the walls… the ceiling… the floor.  Remember your place in this room.  Remember what’s in this room with you…  Become aware of your body lying on the floor, (or sitting on the chair, or against the wall)… Notice the weight of your body and all the points where your body is supported…. Extend your attention through your entire body…  Become aware of your entire body from you head to your finger tips…. Become aware of your body extending from your head to your toes…  Be aware of your breath… Become aware of the entire physically body and the breath inside your body…. Consciously make your breath deeper and full… Make your breath deeper. … Inhaling and Exhaling deeply… Make your breath very full…. Keep your eyes closed. Say to yourself mentally “The practice of Yoga Nidra is now complete.”…. Start moving your body and stretching. Making your movements larger and larger. Inhale your arms over your head. Remembering to be mindful of what’s near you.  Stretch (3) Yawn. Gently roll to a side. (long pause) Open your eyes. Slowly push up to a seated position fully alert and ready to go on with the rest of your evening.

NAMASTE