​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
yogacheryl.com
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    • Mentoring
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    • Yoga Nidra Training (10 hrs)
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      • 60-hr Cancer Certificaiton Training >
        • Cancer Training Intro and Q&A
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      • Cancer Immersions
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      • Private Cancer Facebook Group
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Processing Difficult Emotions through the Body/Mind

Centering & Grounding Process

1. Ground: Ground into your body by feeling your feet on the floor and the space you take up physically.
2. First Mudra: Hold your thumbs lightly in your palms with your finger wrapped around it in a light fist. Either rest your hands by your sides or in your lap with palms facing down. 
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3. Even Ratio Breath: Inhale through your nose for a count of 4, and exhale through your mouth for a count of 4 to center yourself.
4. Observe: Step back from the emotion to experience it objectively (choose one or two):
  • Name your negative emotion (shock, disappointment, anger, fear, defensive, shame, guilt, confusion, avoidance).
  • Notice where the emotion 'lives' inside your body (legs, belly, chest, shoulders, throat, jaw, head, etc.) and the physical sensations (hot, trembling, tight, etc.).
  • Notice your internal reaction (tightening up, clamping down, turning away, covering up, laughing off, etc.)
  • Does the emotion or reaction have a color, texture, sound, or other physical characteristic you can name? (dark, sticky, sharp, dissonant) 
​

What Happens Next? 

​1. How can you transform negative emotions into acceptance and understanding?
​2. As you consider your experience later, you may want to practice a mudra depending on the emotions and situation.
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Hasta Phula Mudra
Encourages your heart to stay open and receptive
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Svasti Mudra
Encourages strong boundaries
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Vaikhara Mudra
Encourages self-preservation and protection
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