I’m so excited you decided to join us for the 2020 AUM FOR THE HOLIDAYS day-cation experience. Below you will find details on:
Pre-class preparations
What to expect
Product list - to review for people with sensitivities / allergies
Note: $75 Skin Spirit Gift Cards were given to me after I made the bags. If you didn’t get one when you picked up from BTY please email me and I’ll try to get it to you in the mail :) alyssajh7@gmail.com - I have no personal affiliation with this brand - they were simply offered as a bonus and I thought I’d share it with you fine humans! Enjoy or give to someone else.
Before Class / To Save Time
Gather Your Yoga Props: We’re going to be chatting, moving, massaging and meditating. Gather the things you’ll need to be comfortable. For the massage portion a block will be helpful - if you don’t have a block a book or item of similar shape/ height will be helpful. BTY is open / sells blocks if you need one or you can purchase a used one from me if you’re really desperate (they’re pretty old - ha ha). I also recommend a bolster (or firm pillow) and some yoga blankets (or some bath towels) and an eye cover (a face mask actually works well here).
Warm Water for TEA: If you boil water (recommended) start it 5-10 minutes before the session so it’s "HOT” for the tea talk! The tea does take 8 minutes to seep.
Prepare Essential Oil Cloth: You each have a small vial of essential oil (lavender + peppermint) diluted in water. Add the mixture to 1-2 cups of cool water. Put your cloth in the water - ring it out real good and place it in the fridge / freezer.
Candle: You each have a candle - we’ll darken the room and light the candle for yoga nidra. The candle ALSO has essential oil brushed on the top of it - the mixture is oregano and lemon - oregano can smell quite pungent / strong - it’s known to have antioxidant / anti inflammatory properties and is used in a lot of wellness blends. If the smell is aggravating, feel free to replace it with your own candle.
Emergen-C: We are going to be doing self massage - which moves fluid in the body and can be dehydrating. I like this mixture because it has some nice nutrient properties AND it’s not as sweet as some of the other hydration / electrolyte replacement supplements. You are welcome to pre-prep this and have it in your water bottle. Either way I recommend WATER!
Treats: Treats are for you to enjoy as you wish - they are a bit jovial in design - I always give dark chocolate at my workshops as it’s decadent and has antioxidant properties / makes you feel treated. And then my friend asked “What if they don’t like dark chocolate” - so I added a peppermint patty. And then she said, “What if they don’t like chocolate or mint” - so I added a caramel. And then she said “What if it gets stuck in their teeth?” - so I added a floss pick and some gum. LOL - enjoy what you like!
Foot Soak: I’d recommend this after the experience - it’s a little bonus that wasn’t initially advertised. Get a small basin / bucket and soak your dogs as you reflect on the experience :)
About the Session
Opening Chat & Aum: You will learn a bit about the concept of “Aum” and how yoga reminds us that our peace / our “home” is here all along. We just need to quiet everything else that’s trying to get in the way of that inner peace. This is no small task. We will try chanting a little bit - writing a little bit and chanting a little bit. You are not required to chant - you may even wish to repeat a sound or mantra that is relevant to you - “Amen” or “Haaaaaa” or just make deep, long, sighing sounds. This can feel silly or intimidating if you’ve never done it - but remember, so much of our stress is taken in through the “sense receptors” of sight, sound and hearing - so pushing out audible sounds creates a vibration in the body that can help relax the face and our communication system.
Break Out Groups: This day-cation is designed to help you relieve stress. One of the ways we do this is by connecting to others - stress often manifests when we feel isolated and alone. You will have the opportunity to chat and listen to each other in small break-out groups around pre-designed topics. You do NOT have to speak should you wish not to. If asked to share and you don’t want to please just say, “I’m just here to listen today.” And nobody will push or prod further.
Self Massage: I am hoping everyone has the balls at this point - lol. But if you don’t please grab two tennis balls, a tube sock and a towel and we will get you close to what everyone else is doing. Some other notes about self massage:
PAIN: Self massage shouldn’t hurt! If something hurts - don’t push so hard or ask for an alternate set up.
PRESSURE: There’s a difference between good, deep pressure that feels delicious and pain. Only YOU know the difference. If you do decide that YOU like deeper pressure please move slowly. The only end goal is getting to know the stuff that’s hidden under the surface of you - speed can hide detail. Take your time.
HYDRATION: Think of your body like a sponge. Areas that are “sticky” tend to get dried out - meaning fluid can’t flow well - meaning cells don’t get the nourishment they need and can’t push out their “waste.” When we do self massage we move fluid and try to make the spongy tissue of you more “wet” so all the cells get their nourishment and can release any stuck “toxins” or byproducts of waste. Therefore you might get THIRSTY - please take regular sips of room-temperature water. You may also feel like you have to go to the bathroom - this is very normal - please just go when you have to go (in your bathroom - not in your pants :)
NAUSEA: Sometimes when we “roll” and we are either dehydrated, hungover OR dig into an area that’s been sticky for a while - we can feel nauseous. This is normal. Typically taking a brief break to hydrate or lie down can help this feeling pass. A few small bites of crackers or similar / simple food can also help.
BREATH: Breathing is an important part of this process. You will head me say - over and over - “breathe in a way that tells your brain you’re OKAY. This is critical to our relaxation response as well as the release we feel in self-massage.
Yoga Nidra: Also known as “yoga sleep” this age-old technique is a systematic relaxation technique. You will be guided to rest your awareness briefly on different body points - many people eventually fall asleep or into a state of deep relaxation - this is okay. We may move into the second section of nidra known as 75 breaths - which can take us even deeper. As the mind is called to a steady state over and over and over - the stressing / stressed “monkey mind” starts to relax and we find rest in the present. We will end with this.
Products Used
Detox Tea
Lovingly prepared by Soturi Kitchen
https://www.soturikitchen.com/
Soturi is the Finnish word for “Warrior.” Warriors are fearless, strong and skilled, forever striving toward mastery of their crafts. In our case, this is living a balanced healthy lifestyle. We practice the skill of nutritious eating, intentional physical training, and acts of awareness.
Mud Mask
Recommended by a friend of my who is a well-respected accupuncturist and chinese medicine practicioner. I’ve tested this on myself and noticed no strange effects or skin irritations. I purchased this from Amazon and it was very highly rated.
Foot Soak / Scrub
Epsom Salt & Mint Foot Soak
Product Link to Amazon & Reviews
Tea Tree Oil Foot Soak with Epsom Salt - Made in USA, Alleviate Toenail Fungus, Athlete's Foot and Stinky Foot Odors. Softens Dry Calloused Heels, Leaving Feet Feeling Soft, Clean and Healthy -16oz.
doTERRA Essential Oils
Some people swear by them, some people think it’s a load crap - ha ha. I think they smell lovely and I did have a version that helped me tremendously when I was sick once. Feel free to engage with this products at your own discretion. The products came from my own collection - I am not a rep, nor do I get anything from using them or talking about them. I just think they smell nice and enhance the experience. Lavender is rumored to be relaxing, peppermint - refreshing, and theLemon / oregano blend is part of a few wellness blend recommendations.
The rest of the products either say what they are / contain or are easy enough to google. The ones outlined here may have been unclear based on how they were presented in the packaging / individual sizes.
Links to Spotify Playlists
12 Days of Stress Management Practice / Challenge
Sunday 12/13: Go outside & walk silently breathe fresh air for 10 minutes (no devices) - physical / air & movement
Monday 12/14: Write a letter/note to someone you respect, tell them why they’re great - connection / respect
Tuesday 12/15: Donate $10 to a new charity (or your time - any amount) - connection / support
Wednesday 12/16: Dance & sing to your favorite song (anywhere) - play / joy & humor
Thursday 12/17: Call someone who you trust, thank them - honesty / trust
Friday 12/18: Take 10 minutes to meditate on something that’s been confusing or tough - put some space around it - honesty / clarity
Saturday 12/19: Randomly text or call someone a new joke - play - humor
Sunday 12/20: Drive somewhere nearby you haven’t been / don’t know well. Identify 3 new businesses or restaurants you’d like to support (now or some day in the future) - play / spontaneity
Monday 12/21: Think of something you hope for (yourself or the world), give it a single word. Write that word 40 times - meaning / hope
Tuesday 12/22: Research something you’ve wanted to learn more about. Collect 5 new facts on that subject (or learn 5 new phrases in that language - meaning / learning
Wednesday 12/23: Cook yourself something delicious or get your favorite take out - physical - food
Thursday 12/24: Look at yourself in the mirror for 5 minutes, think about all the self deprecating comments you’ve made to yourself over the years. Say - out loud or in your head - positive, self-affirming things - multiple
Sample: I have a right to be here. I have a right to feel connected. I have a right to feel happy.
Sample: I am enough. I am okay.
Sample: I am perfect in all my imperfections.
If you can prove (via social or photography) you did all days - on the days - then I’ll send you a little something in the mail :) I will add this to the web link tonight & post about it on social media @alyssajprettyman (Instagram) on the daily from here forward.