Use Your Senses to Discover What Surrounds You

Day Two: Tuesday in Bali

7:00 a.m. Meditation Practice involves a 20 minute guided seated meditation, 20 minutes of both a slow walking and fast walking meditation (silent), ending with a 20 minute seated silent meditation.

Our focus for our meditation: using your senses to hear what surrounds you. This morning was the perfect morning to use our sense of hearing as the sounds were made up of a chorus of birds, chickens, frogs, the rain, and the wind. It seemed noisy, but in a good way. The rooster was crowing (seemed like the same time every day, right in the middle of meditation), birds were singing their songs. The sounds brought a smile to my face and a sense of calm to my body and mind. I love the sounds of nature. 

We did not have teachings or asana practice today as we were taking a day to visit some of the sites that surround Ubud, the city in which we were staying. 

RETREAT SEQUENCE II

Shoulder Focus

OPENING

Meditation

BACK

Diaphragmatic Breathing

WALL W/BALL

Shoulder w/ball

Upper Traps

Rhomboids/length of spine

deltoid/back & front of shoulder to pec

Tadasana: Internal/External Arm Rotation

SUN SALUTATIONS

FF./DD/Plank/Cobra/Prone Mtn. arms in T (up& down)

Prone Mtn. arms along side (up & down)

Prone Mtn. goal post arms (up & down)

STANDING

Tadasana

Warrior I/Step Backs (step over bolster/both knees bend)

Warrior II

Side Angle

Tadasana: Goal Post Arms/rotate up & down to Eagle Arms

BELLY

Locust: Prone Mtn.-Arms at Sides-Goal Post Arms

Elbow Dog (like Dolphin)

WALL W/DOWN DOG

Down Dog

Frog Dog (Elbows on wall)

SEATED

90/90 Twist

Wide Legged Fold (active/passive)

PRANAYAMA BREATHING

Nadhi Shodana

SAVASANA