YIN FOR TRANSFORMING WORRY INTO OPENNESS

PENTACLE POSE

Start with a tense and release exercise through the body in pentacle pose.

Most people experience worry from time to time. Feeling worried can sometimes be a good thing, and can actually help motivate you to do things. Worry, however, is a constant factor in some people's lives which makes it hard for them to function on a daily basis. Worry involves many unrealistic fears and anxieties, interfering with a person's sleep, appetite, concentration on a task, and relaxing.

Worry is a fear-based emotion. Worry is found in the 3rd chakra in Yogic System

and the Stomach, Spleen, Pancreas in Taoism which Yin is apart of.

Frequent worry is an emotional cancer that eats away peace of mind and enjoyment of life. TCM says that worry literally eats us up by consuming the life force, prana, chi of our digestion and absorption organs, the stomach spleen and pancreas.

In TCM worry has brother and sister emotions of guilt, shame, anxiety and self-pity.

All these emotions are housed in our stomach, spleen and pancreas.

The positive emotions that are stored here are: openness stability, fairness, honesty and powerful intention

Spiritually the spleen houses: the Power of Intention Spirit or Yi

Place palms under left ribs with fingers perpendicular

The healing sound of the stomach, spleen, pancreas is whoooooooooooooooooooooo

Exhale sound whooooooooooo

BANANASANA – SIDE ONE

There is a big difference between worrying and planning ahead.  When we repeatedly go over a plan then planning becomes worrying.

We must accept that no amount of planning can ever foresee all potential obstructions.  Also many people do not make proper plans for dealing with a particular problem even though the worry about the problem.

When worry takes over our lives we become unbalanced beings living in our heads.

BANASANA – SIDE TWO

Our minds become monkey minds with endless chattering about the dire consequences that will probably never happen.

Therefore, we are wasting our energy on useless thoughts.

Inhale

Exhale healing sound whooooooooooooooooooo

SUPPORTED BRIDGE

Place palms under left ribs with fingers perpendicular

The healing sound of the stomach, spleen, pancreas is whoooooooooooooooooooooo

Exhale sound whooooooooooo

Release and worry, anxiety negative emotions

Smile to stomach, spleen, pancreas

Breath in golden light

Exhale cloudy gray substance – the guilt – and let it transform and fade away

Start by saying these affirmations:

“I forgive myself for not being perfect”
“It is natural to worry sometimes”
“I am a good person”
 “I am letting go of my worries”

SUPINE SPINAL TWIST – SIDE ONE

The stomach is a muscular organ located on the left side of the upper abdomen.

Emotions can be understood as simply forms of stuck energy: kind of like legos, that have been "shaped" in a particular way.

The healing sounds break up a particular emotion/shape, so that the energy bound in that shape can

once again flow freely.


SUPINE SPINAL TWIST – SIDE TWO

The emotions are not gotten rid of. Instead, the energy of the emotion is transformed.
If the mind wanders during this practice, no problem. Simply notice that this has happened, and come back to the practice.

STANDING ON KNEES TO CAMEL POSE

Warm Up with Moving from Arms over head to child's pose. I call this movement Hosanna.

Connect to the stomach, pancreas, spleen by placing hands under the left rib cage

You’ll be touching your stomach and your spleen is inside the left rib cage

Notice any guilt worry anxiety shame self-pity, constriction, or imbalance there

If you find any ask for a message

In hale and turn your fingers perpendicular to the floor and press them gently into your abdomen, just below the ribs.  Make your right hand line up underneath the and to the left og sternum but still on the abdomen and the left hand line up with the nipple still on the abdomen
Inhale softly and exhale WHooooooooo

Visualize any worry, anxiety, guilt shame or self pity leave the stomach as a cloudy gray substance that disappears into the earth

Looking left and looking right to delete any remnants of the worry, guilt, self pity, etc

Inhale healing golden light

Return hands to below left rib cage

Be grateful for the roles the play in digestion and absorption

Still smiling, breathe naturally as you imagine you are breathing a golden yellow light into these organs
Sense your stomach, spleen and pancreas are larger and moister and softer and worry, anxiety, guilt, shame self –pity have been release and

Openness, fairness, intention and stability have increased

Inhale and exhale Whooooooooooooooooooooooooooooooooooo

BEGIN CAMEL POSE

BOW POSE – 1st Leg – Block Under the Leg
To alleviate worry if you have a genuine problem, resolve it, adopt a calm, positive attitude to help sort out the details. (as normal). Julia Camera in the Artists way explains Many of us blocked creative people have an addiction to worry. We prefer the low grade pain and occasional heart-stopping panic attacks to the drudAgery of small and simple daily steps in the right direction.


BOW POSE – 2nd Leg – Block Under the Leg
It’s more important to take daily action the indulging in the big questions.  If you desire to paint, write, garden, cook, act  do a little creative work every day and don’t worry so much.  
CAT PULLING IT'S TAIL


SPHINX TO FLAPPING FISH - TWO SIIDES

It is important to recognize that uncertainty is a natural part of life. You cannot know with absolute certainty what is going to happen next. When you release your attachment to control, it’s easier to breathe.  Some people deal with anxiety by drinking, overeating, and turning to other bad habits. However, none of these are real solutions for worrying. The best approach is to learn how to deal with your anxiety in healthy ways.

1. Work it off
Although exercise may not actually solve the issues that are causing you to feel anxious, engaging yourself in activity takes your mind off things.  You become clearer after taking a break.
2. Address your fears
Instead of suppressing your anxiety, it is important to face your fears head on. Ask yourself what is truly causing your anxiety. You may even find that your worries are mostly False Evidence Appearing Real.
3. Meditate
Meditation helps your mind with needed breaks from all that clutter.  The practice also helps you with greater focus.  You find yourself experiencing increased clarity and less likely to worry over unnecessary things.
4. Stay hydrated
Did you know that dehydration has been linked to depression? Just about every person has heard that it is important to drink enough water, but most people do not realize that their mental health actually improves when they are hydrated.
5. Change your perspective
Energy flows where you focus your attention. Understand that you can choose to focus on positive rather than negative thoughts.  In fact, as you become more positive, you’ll be better able to create more positive outcomes.
6. Relax
It’s hard not to feel bombarded living in modern times. You probably spend your days in a constant state of flux. Your heart beats a lot faster as a result. So set aside time to relax. You’ll find that your feelings of anxiety subside.
7. Seek help
You may find yourself feeling worse and worse if you are unable to stop yourself from incessant worrying.  It may be a good idea to seek counseling or to talk to someone who can help. Anxiety is very common. There is nothing to feel ashamed about when you approach for help.
The best way find relief from constant worrying is to learn to let go. Worrying does not bring you any closer to solving problems. In fact, it only makes it more difficult to find clarity.


SUPPORTED SALAMBASANA
with bolster or chair

Cultivating openness means meaning different things to different people but universally it seems to have to do with positivity. It generally includes some combination of friendliness, approachability, honesty, open-mindedness, tolerance, and personal authenticity.

Open people tend to be more happy, charismatic, likable, and successful compared to people who are "closed off." While some people are open by nature, others can learn to be more open with practice and a little mindfulness.

SUPPORTED PRONE TWIST - TWO SIDES

Start by being honest. Don't tell everyone around them what they think they want to hear. To be open, try your best to be honest about yourself and your opinions.

Speak your mind without being hurtful.

Cutting down on negativity. Being negative can also make less open.
Be skillfull about balancing honesty with negativity and cruelty.

Journaling in the morning can be a great dumping ground for negativity,

Let people know when something is bothering you.

Avoid suppressing your emotions, which can be dangerous to both your emotional health and to the relationship you may be trying to preserve.

Be open with how you feel and let that extend to your facial expressions. People who are more expressive tend to be perceived as more likable and trustworthy.


SAVASANA

Be be yourself. Don't be too guarded about your experiences, likes, and dislikes. 

Many closed-off people have trouble when it comes to something called self-disclosure. Self-disclosure is simply talking about yourself. Self-disclosure about embarrassing or painful topics is difficult for most people, but it also helps to strengthen interpersonal relationships.

Start with small things ....mention your favorite book or what you do for a living. 

But always be selective about who you share yourself with but when you can be open.

YOGA NIDRA FOR WORRY

Yin Yoga Practice for Transforming Fear and Nervousness into Gentleness, Calmness, Will power and Wisdom

SEATED

The Kidney Meridian - Root of Life

Reservoir of Energy
Seat of Courage and Willpower

The kidney meridian is a yin meridian (flows upwards), controls the growth and development of bones and nourishes the marrow, which is the body's source of red and white blood cells.

A weak kidney is therefore a prime cause of anemia and immune deficiency.

Get an instant Face lift with Kansa Wand
Kidney Meridian Flow - www.natural-health-zone.com


In traditional Chinese medicine, the spinal cord and the brain are forms of marrow, and therefore poor memory, inability to think clearly, and backache are all regarded as indicators of impaired kidney function and deficient kidney energy. Read also: Kidney Cleanse

The Kidney meridian's vitality is reflected externally by the condition of head and body hair and is associated with the entrance hole of the ears.

Tinnitus (ringing ears) is thus a sign of kidney dysfunction.

The kidneys are the seat of courage and willpower, and therefore any impairment in kidney meridian results in feelings of fear and paranoia.

Intense fear can cause involuntary urination, a phenomenon also known to Western medicine. Read also: 7 Emotions

The kidneys are responsible for filtering waste metabolites from the blood and moving them on-wards to the bladder for excretion in urine.

Along with the large intestine, the kidneys control the balance of fluids in the body.

In addition, they regulate the body's acid-alkaline balance (pH) by selectively filtering out or retaining various minerals. Read also: Detox Diets


The Kidney Meridian is paired with: The Bladder Meridian

Element: Water

Physical Imbalances: Chest pain, asthma, abdominal pain, irregular menstruation, impotence, hernia

Emotional Imbalances: Hysteria, paranoia, depression, fear, loneliness and insecurity

When Balanced: Wisdom, rationality, clear perception, gentleness and self-understanding.

Peak Hours: 5-7 pm

Foods: Water


Light Blue


Bhay is Sanskrit for Fear

Abhaya Varada Mudra - "Gesture for Fearlessness and Granting Wishes"

"No effort on the yoga path is every lost, nor can any obstacle ever hold one back forever. Just a little progress on this path can protect one from the greatest fear."

- Chapter 2, Verse 40 - Bhagavad Gita

Affirmation  – 

With a greater sense of grounding and centering, I move forward in life fearlessly

Once out loud
Once whispering
Once to yourself mentally

SAVASANA

This poem in the Anita Diamant’s the Red Tent touched me

“Fear not, the time is coming
Fear not, your bones are strong
Fear not, help is nearby
Fear not, Gula (God) is near
Fear not, the earth is beneath you
Fear not, we have water and salt
Fear not, little mother or father
Fear not, mother of us all!”

ARDHA SAVANASANA

MANTAK CHIA’S PRACTICE FOR TRANSFORMING FEAR INTO GENTLENESS

a) Eyes closed. Hands on kidneys, Sense fear, nervousness, constriction, or imbalance. Ask for its message. 

b) Open eyes. Kness together. Inhale through the nose, sweeping arms around to place fingers below knees, thumbs linked. Bend forward, round back and look up.

c) Contact abdomen as you exhale on CHOOOOOOOOOOOOOOOO (breath only)

d) Release any fear, nervousmess, constriction or imbalance into the earth

e) Return hands to kidneys and place legs comfortably apart. Close eyes and smile to kidneys. Breath in blue light

f) Do this 3 to 6 more times.

Aligator

Fear is one of the 9 rasas

Fear is a game of the over-exaggerating mind

Fear of death, failure, loss, success

The more attachments we have the more reason for the fear rsa

More is dominated by the air element – fearful people tend to tremble and shake – causes stomach to contract

In fear all our body cells scream at us to run for our lives

Sphinx

Fear can be overcome by inner strength, love and truth

“The future will take care of itseld, so let us not sacrifice today’s happiness because of it.”

1/2 Saddle

6 Steps to Releasing Fear by Nicholas Perrin
1. Come back to the present moment.

The first step is to bring your awareness to the present moment by watching the breath.
 
In hale and Exhale sub vocally

1/2 Saddle Other Side

2. Put things in perspective.

"Now that you are present, acknowledge the experience and ask yourself this question: “What is the worst case scenario that can happen to me?”

Once we can accept this and realize we will be okay if that happens, we are free from the fear.

When I realized I’d blown things out of proportion with my fears, I was able to detach from the story and put things into perspective.

I like to imagine that in every moment I have two wolves I can feed (per the Native American myth): the fear wolf or the love wolf. The one that gets stronger and wins is the one I feed."

Full Saddle or knees bent on the back with a sand bag

"3. Become an observer of your thoughts.

What has served me well in moments like this is to say, “I’m not these thoughts. I’m not these emotions. I’m not this body. I’m an infinite being having a human experience.”

In saying this, we immediately detach from the story and allow ourselves the choice of suffering or to become the observer.

Imagine that your life is represented in a book, and the story you are living out comes from the words on the page. We can change the words of the story at any point in time."

Butterfly

"The fourth step is to place your awareness and your right hand on the heart center, which is located near the sternum. Close your eyes, take three deep breaths, and make the following command:

“I am now connected to the infinite part of who I am, which already knows how to be whole and complete. I take full responsibility and accountability for this creation, I recognize how it has served me, and I am now ready to let it go. I command that the fear energy be transmuted into unconditional love now. Thank you. It is now done.”

This process is incredibly empowering. We allow ourselves the opportunity to experience being our own inner master and a co-creator of our reality."

1/2 Butterfly Pose Sides

"5. Prevent your mind from sabotaging you.

Visualize a stone being thrown into a pond. Observe the ripples it creates when it enters the water. This is to simply distract your mind and allow the process to unfold without doubt or self-sabotage. It is only our mind that can interfere with our own healing."


1/2 Butterfly Other Side -

"6. Be grateful.

Express gratitude and appreciation for the integration and healing you have received.

—

The key to happiness is awareness. When we become aware that our mind is wandering, we can gently bring it back to the present moment. It’s only in the present moment that we are empowered and can consciously choose the thoughts we engage with.

The thoughts we focus on will determine where our energy flows, and thus what is created in our life. Each thought has a vibration, which is reflected by the feeling we experience in our body.

To be able to move from a fear-based experience to an open, peaceful experience we must first take full responsibility and accountability that on some level we created the experience, and nobody else is to blame.

The choice is truly ours. Do we choose to experience a fearful, limited life or do we choose a happy joyful life?"

Dragonfly

Fear is often caused by ignorance – we can be fearful of something that is unknown

One of the most powerful fears is the fear of death

Fear is a natural protection that keeps as away from harm

Caterpillar

Metaphorical forms of Fear:  tiredness, heaviness. Cold, nausea, exhaustion

Metaphysical characteristics of the energy of fear: internal coldness, shivering, heaviness, sudden tiredness, sleepiness, irregular breathing, cold sweating, anxiety, loss of skin color, loss of energy, loss of appetite, inability to speak, inability to look another in the eye, dehydration and nausea, legs can feel cold or numb, especially the backs of the legs, dehydration or dry lips, inability to talk to anyone, not enough energy for conversation, diarrhea, greater than normal need to pee, extreme sensitiy to touch

Snail

Some of the fear energy in the body can relate to events deep in the past and these events can have been forgotten or buried.  The conscious mind may have forgotten but the energy of those experiences can still be in the body

Feelings of blackness and stickness within yourself

Melting Heart

Dreams – pictures of thick, black motor oil or black witches or black fearful creatures

Sometimes we are blocked and we want to do something but can’t seem to – we should not call this laziness we should call it fear

There is fear of failure as well as fear of success, fear of not being good enough, fear of not finishing, fear of beginning at all,  The cure for fear is love

Dragon

Call fear by its right name – not laziness not procrastination

(give yourself permission to begin small)

Setting impossible goals

Fear of abandonment – rooted in childhood

2md chakra yoga poses can bring forward fear

Bridge

SUB RASAS OF FEAR
WORRY, NERVOUSNESS, JEALOUSY

Fear is dominated by the air element – fearful people tremble and shake and their stomaches contract

In fear, all our body cells scream to us to run for our lives

Metallic taste comes in the mouth when we experience fear

Yogic remedy for fear is wearing pearls, and stones like turquoise, red coral

FEAR and ANGER are companions, they stimulate each other

WONDER and FEAR are related – because wonderous things bring a minimal amount of fer because we can’t understand them and that makes us cautious

FEAR’s OPPOSITE iS COURAGE OR FEARLESSNESS

Reclining Twist

JOY AND CALMESS HELP TO BALANCE fear

Fear is overcome by inner strength, love and truth

When we have nothing to lose there is nothing to fear

Real knowledge and truth brings fearlessness

Love and Friendship can overcome fear

Need to make distinction between planning and worrying

Yama is the deity of fear

Yin Practice for Transforming Sadness in Courage, Right Action and Letting Go

YOGA NIDRA – SADNESS AND DEPRESSION

1. EASY POSE
Sit in Easy pose

The theme of this class is Transforming Sadness into Courage, Right Action and Letting Go
- Sadness is a soft emotional energy that is created in the lungs dwells close to the heart
- It’s spongey soft and slightly cold to the touch
- Sadness Can also be found it the latissimus muscle near the shoulder blade
- 3rd and 4th chakra
- sadness has been described as yellow
- With sadness you feel heart

sinking and you won’t be able to raise it

Benefits of Easy Pose:
Calms the brain
Strengthens the back
Stretches the knees and ankles


MUDRA for COURAGE 
- ABHAYA

MUDRA for RIGHT ACTION
- Shivalingham mudra

MUDRA FOR LETTING GO
- Pranidhana

Open the fingers and interlace them at the middle digits with the left
Place Vajrapradama mudra in front of the heart and begin to watch the rise and fall of the breath

FORWARD FOLD in Easy Pose

Vajrapradama means “unshakable trust and confidence.  The mudra is helpful for treating depression, releasing constriction in the chest, ribs and upper back, enhancing self-trust and confidence, increasing energy and enthusiasm, and enhancing sensitivity in the qualities of the heart.


SWITCH FORWARD FOLD OTHER LEG IN FRONT

BACK TO EASY POSE

MANTAK CHIA EXERCISE FOR TRANSFORMING SADNESS

Sadness and Depression are stored in the lungs. The lung sound transforms sadness and depression into courage, letting go and right action.
Eyes closed
Place hands on rib cage.
Sense any sadness depression, construction or imbalance in the lungs.
Ask for a message from the lungs.
Eyes open
Inhale deeply through the nose as your raise your palms, a few inches out from the body and over the head. Rotate palms up and leave about 6 inches between them.
Head back and elbows bent, Feel stretch from palms to lung area
Lung sound: Place your tongue behind your closed teeth and, with a long slow exhalation, make the lung sound "SSSSSSSSSSSSSSSSS" (like the sound of steam from a radiator).
Releasing sadness and depression
Change cross of legs after 3 times
Repeat six times


Return your hands to the lungs and smile to your lungs. Imagine a white light shining upon your lungs, surrounding them.
At the end sense that the lungs are softer, moister, spongier
Courage, right action and letting go have be increased
Let go of any lingering sadness or depression by with the eyes closed-looking left and looking right . . .

2. FORWARD FOLD IN BUTTERFLY

Begin By Tapping on Lung 1 (Middle Palace)
- Cleanses grief and emotions, opens chest and lungs, releases upper body tension, benefits all lungs and lung meridian disorders
- Breath deeply, focusing on the release of the breath to let go of stress, emotions, and all the energy that is not serving you highest essence of sense

Flap the legs to bring lightness to the body

The Sanskrit name for this pose is Baddha Konasana – Baddha refers to the quality of steadiness and Kona is the sacred space for Yoga practice.  “This asana cultivates the safety in which the yogi can relax into the sacred space of transformation, discovering a source of inner nourishment.” – Joseph La Page

Benefits:
- tones the pelvic floor and abdomen
- releases tension from the hips
- optimizes the digestive, eliminatory, urinary and reproductive systems
-cultivates inner nourishment

Benefits of Forward Bends:
There are many benefits to forward bends, both standing and sitting. They create length and space in the spine, counteracting compression, and their inward nature can promote introspection.
In forward bends each of the vertebrae are separated. Helps make the back muscles supple and strong
Make this forward bend a passive process where gravity can do the work
Forward bending is associated with bowing and humility
Difficulty bending forward can have to do with fear or indicate a stiff proud or stubborn personality
Bend from the hips and not the waist

3. DRAGONFLY - LATERAL DRAGON FLY

Simple Breathing Exercise for Letting Go
Expand your abdomen as you inhale deeply to the count of 4.

Hold your breath for 8 counts.

Exhale slowly through your nostrils to the count of 8. Expend the breath slowly, so that you have enough breath to release till you count down to 8. This action trains the muscles that support the heart and lungs and builds endurance.

Benefits of this Pose
- Lengthens the hamstings
- OPens the hips in abduction
- tractions and lengthens the spine
- supports the functioning of the reproductive, eliminatory and lymphatic systems
- calms the nervous sustem
- cultivates reverence and surrender

4. DRAGON

Anger and sadness are related
“In a well-moderated psyches. Anger is the primary emotion-the boundary-setter and sentry of the soul-while sadness acts in more interior wat to restore, flow, grounding, and integrity.” Many people it’s reversed

People whom lead with sadness are often children of addicted parents, people who lead with sadness often struggle with emotional instability, cycling depression and anxieties and unworkable relationships, and excruciating loneliness.:

Pranayama: Skull Shining Breath to Summer the Dragon


5. RELAXING CROCODILE TO CROCODILE – RAISED CROCODILE

- Tractions the entire spine
- massages the kidneys and adrenals
- nourishes the reproductive system
- cultivates peacefulness
Mantak Chia
“Painful emotions are messages from our soul telling us we are out of balance.”
Sadness is an appropriate response to loss
Important to Accept and forgive to alleviate sadness
Holding onto hatred and resentment only poisons you. It keeps you forever trapped in the past, focusing
Accepting that life will eventually knock you down hard is a stepping stone to growth. Trying to avoid hardship and pain will only prove detrimental to your health.
Each experience, each moment that you have is precious and dear. Try to make the best out of even the worst circumstances.

6. SPHINX – Variation Bent Leg look over opposite shoulder to SEAL

(back issues should put rolled towel under their hips)
- strengthens the arms and shoulders
- Aligns the thoracic spine
- Massages the kidneys, adrenals and reproductive organs
- Opens the doorwat to the heart, allowing us to receive its wisdom
Affirmations from Louise Hay:
1. All things are unfolding as they are supposed to.
2. In my sadness, I love myself.
3. I honor the love more than the loss.
4. I can find happiness in any situation.
5. I am healed.
Breath: Oceanic

7. MELTING HEART - ONE ARM AT A TIME AND THEN BOTH ARMS

Basis Rasa: Sadness
Sub Rasa: Pity and Compassion
Element: Water
Friendly Rasa: Calmness
Enemy Rasa: joy, Love
Key to Mastering: Kindly embrace both truth and ignorance

Benefits:
A nice backbend for the upper and middle back
Will also open shoulders
Softens the heart.

8. CHILD'S POSE

9. SUPINE CRESCENT MOON

- Increases the lung capacity
- Balance




10. SUPPORTED BRIDGE

“Sadness is your psyche’s water-bearer; it restores life-giving fluidity and movement when you’ve become arid and inflexible. Sadness helps you slow down, feel your losses, and release that which needs to be released- to soften into the flow of life instead of holding yourself rigidly and pushing ever onward. Sadness ask you to trust in the flow of time. . .Sadness also helps you release yourself from behaviors that take you away from your authentic self; if you can truly let go, the gentle nature of sadness will lead you to peace of mind that comes not from chaining yourself to a formal set of beliefs or ideologies, but from listening to your own innate wisdom>” p. 296 Karla McLaren
Stair Step Breathing:
a) Inhale little sips of air as if you were climbing a mountain for 6
b) hold for 4
c) exhale for 6
d) smooth 6 count in
e) hold for 4
f) exhale through nostrils in little puffs as if stepping down the mountain (8)
5 to 7 times
Next inhale in little sips hold for 4 and exhale little puffs
(x2)
End by inhaling in little sips, hold 4, exhale for 6 or longer


10. SUPPORTED BOUND ANGLE POSE

Reminds us to let go of outdated attachments you will be rejuvenated and revitalized
If you reject sadness you cannot be rejuvenated
Beware of “Unsaid words, unshed tears and grinding soul fatigue” Karla McLaren


11. FISH POSE



“When you welcome your sadness and allow it to flow through you, you may become a little weepy at first, which can see troubling if you don’t understand the healing power of tears. Don’t fight the flow.”
Tears – cleanse you eyes nd sinuses and release toxins from your body
Crying is a potent detoxification process
Welcome tears because thy release what needs to be release – they help us feel lighter and freer

The deity of sadness is Varuna. The lord of water.Varuna causes rains to fall and rivers to flow and continuously evaluates the actions of human ebings. He is the keeper of the laws of Dharma. He is the guardian of sea, heavens and terrestrial seas.  His palace is in the submerged mountain top of Pushpargiri. Souls the the drowned go to him accompanied by snakes.  He is a kind, righteous, beneveolent god ready to forgfive transgressions.

Get more active physically. Meanwhile, if you are dealing with depression, sadness, or anger, stay away from alcohol and substances, which will only magnify your pain. You are not “drowning” your sorrows. Instead, you are providing them with fuel.

What can be a practice for sadness –drop into yourself, set boundaries
1) What must be released
2) What must be rejuvenated
Make bridges to people. Sourround yourself with people who you love nd love you and you can count on.


Karuna is the word for Sadness in Sanskrit and is ruled by the water element. Mastering sadness means to convert our more self-centered sadness into compassion for other,  To understand sadness we must understand that it comes and goes. Bliss not sadness is our true nature.

12. LEGS UP THE CHAIR or WALL

How about when others are sad.  You can listen supportively. Let people feel sad as long as they need to.  Honor the sadness.  Set your boundary and soften yourself. No need to become a sage or coundelor.
“Remember to welcome your sadnesss in all its forms; as your free-flowing ability to ground and relax into yourself as you let go, as your mood-sate ability to access the fluidity of tears and rejuvenate yourself, and as the rapids-level depths of despair that can help you restore and rejuvenate your psyche after terrible loss. Welcome and thank your sadness.”

It’s transformative to Fully experience your emotions. Don’t masking their emotions. This is counterproductive and will lead to health problems in the future.
When each emotion comes, feel it. Let Your body will tell you when it’s enough. It’s fine to Cry, scream. “Let it out and submit to the beginning of a process that will take time to complete. To feel is to be human; embrace it!”

13. PLOUGH/SNAIL (time permitting)
Increases circulation to the face or brain
Optimizes the functioning of the endocrine and nervous systems
Improves circulation to the head and facilitates the venous return from the legs
Creates a sanctuary of inner silence

14. TWIST

Yin Yoga 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 Yin Rasa Sadhana we will address the Rasas by bringing awareness to emotion by focusing on it with a long hold.

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. 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. 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. Lips and mouth that tastes and savours 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.

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. Eyes that see colors, faces, smiles, nature, the sunrise, the sunset, the rainbow, the moon and the stars, yourself in the mirror.

BREATH

Firstly bring your awareness to the breath, inhale and exhale and the fact that each of these breaths gives you 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.

YIN PRACTICE

POSTURE FOR THE LOVE  RASA (SHRINGARA) - Supine Butterfly

Butterflies in the stomach, goose bumps, sweating, trembling, and palpitations of the heart are some of the best-known symptoms of being in love." - Peter Marchand

"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."

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



WONDER (ADBHUTA) - Dragon Pose

"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


PEACE/CALMNESS (SHANTA) - 1/2 or full Lotus or Easy Pose

"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


ANGER (RAUDRA)- Supported Twist

"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

COURAGE (VEERYA) - Hero Pose

"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



SADNESS (KARUNA) - Supported Child's Pose

"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

FEAR  (BHAYANAKA) - Fish Pose

I chose this pose because it  stretches the front of the body, particularly the throat, chest, abdomen, hip flexors, and intercostals (the muscles between your ribs). It strengthens the upper back muscles and the back of the neck, which improves spinal flexibility and posture. As we open the throat chakra we can speak our truth and no longer be afraid.

"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) - Supported Bridge - legs extended - one leg up - 2 legs up - Waterfall

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



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

Stretching the Emotional Body - Yin Yoga for Releasing Shame and Humiliation

1) SAVASANA

Healing Sounds - hand under left rib cage - touching stomach, pancreas is behind your stomach, spleen is inside the left ribs

Notice any shame - worry - anxiety- self pity - constriction

If there is ask for the message

Turn your fingers perpendicular to the floor and press the gently into you abdomen, just below the ribs. right hand in line with sternum and left hand in line with nipple

Open eyes and look up and back
Inhale and exhale hoooooooooooooooooooooooooooooooooo

visualize any worry, anxiety, shame or self pity leaving the body as a cloud of gray substance that disappears into the earth

return your hands to below the left rib cage. Close your eyes and smile to your stomavh, spleen and pancreas.  Be grateful for thier toles in digestion and absorption.  Still smiling breath normally as you imagine you are breathing golden yellow light into these organs, for a total of three to six breaths.

REPEAT

Last time

sense that your stomach, spleen, pancreas are larger, moister and softer

Worry, anxiety, shame, self-pity, constriction or imbalance have been released

Openness, fairness, intention, and stability have been increased


2) TOE STRETCH

1st Chakra - Shame

The energy of the first chakra is symbolized as stone. It is the heaviest of energies to be moved
There is a feeling of heaviness or weight associated with first chakra energy.

Feelings of shame, humiliation, repulsion and disgust are all rooted in the first chakra

If you feel really tired after a yoga practice it can be because you are dealing with first chakra energies

When vitalized and balanced through yoga - first chakra energy gives a feeling of safety, security,, trust and openness in life

Right to be here - guilt over his birth - what she sacrificed for him


Work with Mantra LAM


3) 3 PART HAMSTRING STRETCH

Shame is a fear-based internal state being, accompanied by beliefs of being unworthy and basically unlovable. Shame is a primary emotion that conjures up brief, intense painful feelings and a fundamental sense of inadequacy.

Shame experiences bring forth beliefs of "I am a failure" and "I am bad" which are a threat to the integrity of the self. This perceived deficit of being bad is so humiliating and disgraceful that there is a need to protect and hide the flawed self from others. Fears of being vulnerable, found out, exposed and further humiliated are paramount. Feelings of shame shut people down so that they can distance from the internal painful state of hopelessness.

HEALTHY SHAME (GUILT)
– the feeling a person gets when he or she has done something that goes against his or her belief system – Guilt is useful motivation for positive behavior change,

TOXIC SHAME (SHAME)
the belief that one is inherently flawed, bad, and/or defective.
Shame (as opposed to guilt) is self-defeating and depression/anxiety producing.

AFFIRMATIONS

“I forgive myself for not being perfect”
“It is natural to feel ashamed sometimes”
“I am a good person”
“I can learn from and transform my shame”

4) SUPPORTED SUPINE BUTTERFLY

Shame in the 2nd Chakra

The sacral chakra is also the center of the search for experiencial pleasure - sex, senses other experiences

“I enjoy life fully” could be the sacral chakra’s motto.

And they were both naked, the man and his wife, and were not ashamed." So ends Chapter 2 of Genesis. Chapter 3 narrates the Fall and its aftermath: "The eyes of them both were opened, and they knew that they were naked; and they sewed fig leaves together, and made themselves aprons." Presumably, they made themselves aprons to cover their nakedness, because they were now ashamed.


An open, balanced sacral chakra allows you to experience intimacy and love freely and fully.

Many addicts i.e. alcoholics, drug addicts, and behavioral addicts live with deeply felt feelings of shame. Shame is nearly always part of the underlying matrix of psychological conditions that can typically lead to addiction.

Shame leads to extreme emotional discomfort and the gnawing belief that one is inherently flawed, defective, and unworthy of love. These feelings can in turn lead to depression, severe anxiety, and lifelong challenges with intimacy and relationships. And all of the above can create a powerful desire to escape and dissociate via the use of addictive substances and/or behaviors.

5) WIND REMOVING GENTLE TWIST

SEXUAL SHAME

sexual shame is among the most powerful and devastatingly painful forms of shame. As Patrick Carnes has often said, sexual secrets are often the cause of our greatest emotional shame, yet they are the secrets we are least likely to reveal.

Sexual shame often forms in childhood, most often as the result of early sexual trauma
Work with some affirmations

WORK WITH MANTRA VAM

6) SUPPORTED BRIDGE

Shame is one of the key energies that blocks us from being free.  If you want to be free you have to let go of the energy of shame. Even if you have blocked the shame from your conscious mind

In TCM Shame is housed in our stomach, spleen and pancreas.  Along with shame (anxiety, guilt, self-pity).  But there are also positive emotions there of stability, fairness, honesty and powerful intention.

The taste that alleviates worry, anxiety shame, guilt and self-pity is sweetness - dried fruit, honey, corn, cabbage, cucumber, jicama. peas, eggplant, lettuce, shitake mushrooms, and string beans

Wearing gold, orange or yellow are considered the colors to strengthen you digestive system and lift your spirits.

Garden, walk in nature, take care of a pet, get some house plant, thank mother earth

MANTRA RAM


7) COBRA - 1/2 LOCUST - FULL LOCUST - AIRPLANE

8) 1/2 BOW - BOW

Shame can be a seriously problem when we ignore or repress our feelings we can create a deep overall sense of frustration.  Shame can be a hidden reason for fear of failure.  It can manifest as worry or anxiety.

Humiliation involves an event that demonstrates unequal power in a relationship where you are in the inferior position and unjustly diminished. Often the painful experience is vividly remembered for a long time. Your vindictive passions are aroused and a humiliated fury may result. There are three involved parties: 1) the perpetrator exercising power, 2) the victim who is shown powerless and therefore humiliated, and 3) the witness or observers to the event.
Humiliation and Shame
Shame is private, humiliation is public.



Because we bury shame so deeply its energies are found very deep inside the body, close to the core or root of our being.  It's energy is wrapped tightly around the lowest part of the spine between L5 and s5.  When it released you will feel a sudden freedom in the movement in the lower vertebrae of your spine.


Yoga poses that focus on the sacral vertebrae can trigger a release of emotional energy of shame in the body (2nd chakra)


9) CHILD'S POSE TWIST

The essential distinction between humiliation and shame is:

you agree with shame and you disagree with humiliation.

Humiliation is suffering an insult. If you judge the insult to be credible, then you feel shame. Others can insult and humiliate you, but you will only feel shame if your self-image is reduced; and that requires your own assessment and decision.

A person who is insecure about their genuine stature is more prone to feeling shame as a result of an insult. This is because they give more credibility to what others think of them than to what they think of themselves. This can result in fragile self-esteem.

People believe they deserve their shame, they do not believe they deserve their humiliation. Humiliation is seen as unjust.


Shame and humiliation have the greatest potential for emotional damage.  they cause the greatest aversion in us.  When we feel deep shame it can force out to block out or consciously denylarge parts oa our life in attemt to bury and hide that shame.  WE can rewite our entire personal history based on our reluctanve to deal with the emotion of shame.  We can rewrite our histories and be told untruths


10) CRAB (time permitting)

Shame is a controlling device.  Shaming someone is an attempt to prevent the person from behaving in a way that embarrasses us.


In Yoga of Nine emotions shame is cateorgorized as a sub rasa of disgust.

Shame is a form of disgust, in which one recognizes one's own faults, feels disatified of oneself because of it, and fearful of other's people's judgment.  Disgust has a visible sign of unconsciously lifting the left side of the mouth,

11) HALF WARRIOR/DRAGON/BREATH OF FIRE/DRAGON TWIST

The feeling of shame in the pit of our stomach arises from the false belief that what we’ve done has diminished us, that it has defined us either in our own eyes or in the eyes of others as something “less” than what we had been. Perhaps you’ve felt the following before:
Flip flops in your stomach when you think on the issue
A sense of contraction or of involuntary sucking in of your stomach when you think about the issue
Nausea when you think about your issues
A sense of your stomach dropping out when you think on the issue
These physical feelings are your body’s way of showing you that your beliefs are off and that the sensations of guilt, shame, and remorse are due to your thoughts around what you’ve done, rather than what you’ve actually done. But if you listen to your body’s signals, you can turn around your beliefs about you’ve done and what you’re experiencing and rid yourself of your suffering.

12) 1/2 LORD OF THE FISHES (time permitting)

SHAME RESILIENCE

coined by Brene Brown who encourages everyone to become more resilient to shame,

We feel shame in the third chakrabecause we have given our power away to someone or something else.

We have decided that whatever we have done has diminished us to the point that if others found out, we would be considered bad.

We have elevated the thoughts and opinions of others over our own sense of self.
And yes, it’s that we’ve internalized these external beliefs so that it’s our own shame. But if you explore your feelings more fully, you’ll see that your shame is based on having thoughts of being exposed, that someone you love and/or respect will find out what you’ve done and you’ll be rejected or criticized or made to feel bad.

Remember, what you’ve done has NOT defined. It’s what you think about what you’ve done that defines you.


To start to heal your shame, I would recommend, in addition to reading Brene Brown’s book on shame, I Thought It Was Just Me, you can also understand that it is only your thoughts that create the belief around your sense of shame and it is you who creates the meaning out of what you’ve done.
So you’ve bounced a check, does that mean you’re a bad person or you made a mistake?
So you said something boundlessly inappropriate, does that mean you’re stupid or you made a mistake?

Whatever you have  done - no matter who bad you think it is - does it define you or can it be considered a mistake

Can you heal your shame and use it for a tool for transformation, do the right thing in this moment, and in the next moment, and in the next, and be the person you’re supposed to be, without the shame


The color of shame is a dirty, pale, salmon pink.  See if you can locate that color in your body and you can find the shame

1/2 HAPPY BABY INTO GENTLE TWIST

When you know you’re going to be in a tough situation, such as the first time you say no and stick to your guns, knowing you’ll disappoint that certain someone, or when you need to have a tough discussion with your colleagues, or it’s time to ask for a raise, don’t go “belly to belly”. In these situations, turn slightly so that you are positioned so that your solar plexus isn’t facing him/her/them directly.  This prevents their energy from entering your chakra’s aura and allows you to better maintain your power and will.
When a conversations starts to go wrong and you can feel yourself losing your power, put your hand up and block your solar plexus’ aura so that you aren’t being bombarded with their chakra energy.
Another way to increase your power in the middle of a situation is to, in addition to physically blocking your solar plexus, is to visualize your solar plexus as a disk or a ball of light and that it is getting bigger, warmer, and brighter. Quickly imagine it growing in intensity and you will feel your power flow back to you.


FULL HAPPY BABY

Laugh
Laughing at life can greatly increase your sense of power by not taking everything so seriously.
Rent a comedy and really laugh for as long as you can.

The antidote for shame is self-love and self-praise.  Can make a list of past compliments and good reviews.


SAVASANA TO YOGA NIDRA WITH HEALING SOUND