Yoga Nidra with Chunyah and Tom

NOTES

1. Yoga Nidra is powerful but hard to master. The greatest challenge is to remain awake and not fall asleep.
2. Chunyah is on her 2nd trimester of pregnancy so stretching and breathing have to be gentle
3. Even though Tom is attending, the class is tailor-fitted for Chunyah
4. They chose me to do a Yoga Nidra class because they both attended my Yoga Nidra class before and they liked the way I conducted it. The class I taught then was a spontaneous departure from the established Yoga Nidra format because I wanted to go with the energetic flow of the class. I ended up conducting a chakra-based class instead of the joint/limb-based convention

SHARING

1. why Yoga Nidra? Chunyah wants to put in-check a racing mind, to have a more quality sleep.
   

CHANTING

2. OM
   /yoga_class/chant_om.shtml
   Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
   a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
   b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale

STRETCHING

3. No torso bending or twisting...just gentle neck, shoulders, thighs, knees, calves

PRANAYAMA

4. ujjayi - 5 mins
   *** visualizing kundalini rising
   

YOGA NIDRA

Yoga Nidra
YOGA NIDRA
<--#include virtual="/yoga_class/full_yoga_nidra.shtml" -->
What is Yoga Nidra? - putting the body to sleep as the mind remains awake, alert, aware and vigilant

Benefits - 30 mins of yoga nidra equals 3 hours of normal sleep, access to subconscious, deeper sleep than regular sleep

Essential Components of Yoga Nidra
1. sankalpa
2. body tensing
3. visualization
4. eye cover / blanket
5. induced opposite sensations (cold left hand, hot right hand)
The 60-Minute Class
1. introduction - what is yoga nidra? what are the benefits? heads-up on the 60-min process
2. sankalpa - reaffirm your sankalpa
3. warm-up - Surya Namaskar A & B
4. pranayama - bhastrika, kapalabhati, anuloma viloma, ujjayi
5. Yoga Nidra proper
   
   Instructions - 30-minute guided meditation

   1. Relaxation - quiet the mind, let go of all thoughts. Relax the body. Let go. Surrender to the greater forces at play. Its reason for being is to look after your well-being. Trust the process. Feel a deep sense of contentment in your heart. Be grateful for the things you have.
   2. Breathing - one deep inhale and exhale through the mouth with a sigh. Do it again. Resume normal breathing. Do not regulate the breath. This is not pranayama. Just normal breathing.
   3. Body Tensioning - Moving awareness throughout the body to release stuck energy. Focus on the lower body - feet, ankles, calves, knees, thighs, hips and buttocks. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.
      
      Focus on the upper body - abs, sternum, rib cage, obliques, intercoastal muscles, chest, lower back, middle back, upper back, your trapezius muscles. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.
      
      Focus on the arms - hands, wrists, arms, elbows, and shoulders. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.
      
      Focus on the neck and face - the entire length of the neck, the jawline, chin, cheeks, nose, ears, eyes, forehead and your scalp. Inhale, contract all these muscles, and scrunch them towards the center of the face. Intensify, hold that breath and keep scrunching. On the exhale, do a lion's breath - stretching all your facial muscles, sticking your tongue as far out as you can, widening your eyes and pulling your ears behind you. Repeat. Focus awareness on all the sensations.
      
      Focus on the entire body - from the tips of your toes, to the tips of your fingers to the top of your head. Inhale, contract all your muscles. Intensify and hold that breath. Continue tensioning the whole body. And release before you feel the strain. Repeat. Release. Let the body go limp like a rag doll. Focus awareness on all the sensations. Feel the flood of energy moving within the body.
   4. Facial Massage - rub the hands together and cup the eyes. Small circular massage on the eye orbits. Massage the face - forehead to the hairline. Circle the thumbs on the temples. To the bridge of the nose, cheekbones, gently pull the ears, massage the jaw, jawline to chin. Relaxing all expressions on the face.
   5. Going Deeper - deep breath in, and let go. Focus awareness within, closing the doors to the outside world, gently reminding yourself that you will remain awake. Remain awake. Stop thinking and doing and begin feeling and being. Let the thinking mind sleep and awaken the feeling heart. By opening the heart, you co-create reality. You transcend the limitations of the mind. Just relax and let go. Let go of the control and let the benevolent forces take over. Let consciousness and energy become one. Trust the process.
   6. Breathing - Take a deep inhale and fully inflate the lungs. Slowly, very slowly exhale with pursed lips like blowing through a narrow straw. Don't rush it. Let it take as long it takes. Let it be a steady continuous unbroken stream of breath until the lungs are completely empty - no residual air left. Next inhale, fill your heart with joy, vitality and contentment. As you exhale, release any tension, stress and release anger or resentment. It has no place in your heart. Continue breathing with awareness. As you breathe, visualize you are breathing through your Heart Chakra, the Anahata. The air goes through the middle of the chest and inside. Prana is activated where the air goes. Feel the prana dispersed throughout your body. Feel it absorbed by the cells. Feel the energy pulsate. As you breathe out, you sink your body deeper into savasana...completely letting go.
   7. Sankalpa - Reaffirm your sankalpa. Make a clear mental imagery of your intention and with your heart, feel that the intention has already manifested. Feel the joy of having it. Feel gratitude for having it happened. When the thinking mind and the feeling heart merge as one, your sankalpa manifests. You become a co-creator of the construent essence of reality.
   8. Remaining Awake - reaffirm your resolve to remain alert, awake and aware, as the body sinks deeper into sleep. Drop into the deepest silence as you sink deeper into your subconscious.
6. Body Scanning - these are 2 of a few ways to go about this.
   
   a) Bandha Scanning (energy locks on joints)

   A conventional way is to focus on the right thumb first or at least include the right thumb and proceed with scanning major joints which are also points of bandha engagement. This maps the way the brain sends signals throughout the body. The scanning is faster than the vipassana body scanning technique.
   
   Focus your awareness on the right thumb. Observe. The index finger...now the middle finger...the ring finger...and the little finger.. Awareness on your right wrist - this is the seat of the mani bandha. Bandhas are energy locks that are activated when 2 opposing muscles flex on a joint. Move your focus up to your right elbow - this is the seat of your kurpara bandha. We have 9 bandhas or energy locks but most yogis are only familiar with 3 - mula, uddiyana and jalandara. Now, awareness on your right shoulders where you can activate your amsa bandha. Bandhas prevent energy or prana from leeching out, thus sustaining your strength, vitality and resilience from disease. Again, observe any sensation on your shoulder.
   
   Observing, feeling, witnessing sensation without reaction, without changing anything.
   
   GO BACK EXACTLY THE SAME WAY UNTIL THE VISHUDDHI CHAKRA AND THEN TO THE LEFT SIDE OF THE BODY, AND BACK TO VISHUDDHI. START GOING DOWN,
   
   
   b) Chakra Scanning (energy hubs)

   This is what I employ and this makes more sense to me. Beginning from the base or root chakra, I ascend towards the highest chakra, making stops on all the major chakras.
   
   Chakras are energy centers where the 72,000 nadis (enery pathways...think blood vessels, but delivering energy instead of blood) converge for prana (energy) distribution.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   1] Muladhara Chakra
   Move your awareness to the base of your spine. This is the seat of the Muladhara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lift the pelvis to squeeze the mula bandha, generating heat to awaken the kundalini shakti. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Observe any sensation that's happening here. Stay focused. Muladhara is where it all begins - this is your base...the foundational cornerstone of all your chakras. This is where both the female or Ida Nadi and the male or Pingala Nadi begin their ascent towards the Sahasrara Chakra. This is where the Kundalini Shakti sleeps. This is where you engage your Mula Bandha. Maintain your awareness here.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, LAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   2] Svadisthana Chakra
   Move your awareness up along your spine to the sexual center at the sacrum. This is the seat of the Svadisthana Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Muladhara chakra to the Svadisthana chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Once you transcend the survival mode, you shift into pleasure, indulgence and intoxication - sex, drugs and rock & roll. You crave respect, prestige and admiration. You now aim for genetic immortality - thus the sacral chakra.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, VAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   3] Manipuraka Chakra
   Move your awareness up along your spine to your navel. This is the seat of the Manipuraka Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Svadisthana chakra to the Manipuraka chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Move your awareness to your navel - the seat of the Manipuraka Chakra. When this chakra is activated, you develop a strong body and a strong mind. You are determined and you make things happen. You influence public opinion. You are now powerful but not necessarily spiritual. Despite the power, you are left asking, "Is this all there is to it?". The Napoleons and Elon Musks of the world reside in this chakra. Observe any sensation that's happening here. Stay focused.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, RAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   4] Anahata Chakra
   Move your awareness up along your spine to your heart. This is the seat of the Anahata Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Manipuraka chakra to the Anahata chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Stay focused here. When Anahata opens or becomes activated, you develop a heightened sense of perception about the reality. You begin your spiritual path where you feel the connection with the universe at large. You transcend the confines of your self-centered world and you open up for love and compassion. You straddle the 2 worlds - one leg remains anchored on default reality and the other leg rests on Cloud 9. As you deal with the challenge of existence, you also have heaven in your mind.
   Silently, chant the mantra YAM and feel the vibration in your heart.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   5] Vishuddhi Chakra
   Move your awareness up along your spine to the soft spot on the base of your throat, slightly above the center where the 2 collar bones meet.. This is the seat of the Visuddhi Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Anahata chakra to the Vishuddhi chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   This is your Vishuddhi Chakra. As you activate this energy hub, you no longer fight with life. You move with it, in compliance to the natural laws. You find yourself in the right place, at the right time, meeting magnificent lives who open doors to manifest your intentions. You operate at a higher level of competence. People gravitate to you. They sense that you do things beyond their abilities and you understand things beyond their comprehension.
   In your mind's eye, silently chant the mantra HAM and feel the etheric reverberation within the throat chakra.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   6] Ajna Chakra
   Move your awareness up along your spine to the spot between your eyes, slightly above the center. This is the seat of the Ajna Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Vishuddhi chakra to the Ajna chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Focus on your Third Eye. Observe whatever sensation is taking place here. It can be throbbing, it can be pulsating, it could be warping or even tingling. Just observe and witness with no reaction, without attempting to change anything. Activating this chakra means you are intellectually realized. You have gained knowledge and you have wisdom. Psychic abilities begin manifest. You transcend this dimension and gain access to other worldly realities.
   Silently chant the mantra OM and feel the activation of this chakra.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   7] Sahasrara Chakra
   Move your awareness up along your spine to the spot on top of your head. This is the seat of the Sahasrara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Ajna chakra to the Sahasrara chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   From the Ajna, there is no established path towards Sahasrara. There is no blueprint, there is no template. You are on your own to take that leap of faith, trusting the process. When this chakra is activated, duality ends and union happens. Male and female unite as one. Power and consciousness become one. Shiva and Shakti are reunited. You are in a very deep state of meditative absorption where it becomes very clear that you are not your body, not your thoughts, not your feelings and not your memory. You are pure consciousness, you are divinity and you are the universe - and you are all of that combined into a singularity. This is where the self, the universe and God, become one. Pause. Let that sink in. Take as much time as you need to let that register.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, OM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

7. closing - gratitude...always
---



THOUGHTS

5. The talk about sankalpa, Gyana mudra, OM mantra took almost 1 hour. The session exceeded 2 hours. During Yoga Nidra, both of them zoned in-and-out, but sleeping for the most part. This is expected - it takes a lot of practice to remain awake and eventually substitute Yoga Nidra for regular sleep. No one remembered the entire chakra segment of the session (which was the longest one). At any rate, whatever I said in the guided meditation while they were sleeping has been registered since they were hovering at the alpha brainwave - that thin line between being awake and asleep.

NEXT SESSION

6. I thought this would be a one-time session, but they talked about making this a weekly thing. Next session will have less talk as the important features have already been discussed.

Comments:

Tom Maher

NOTES

1. Yoga Nidra is powerful but hard to master. The greatest challenge is to remain awake and not fall asleep.
2. Chunyah is on her 2nd trimester of pregnancy so stretching and breathing have to be gentle
3. Even though Tom is attending, the class is tailor-fitted for Chunyah
4. They chose me to do a Yoga Nidra class because they both attended my Yoga Nidra class before and they liked the way I conducted it. The class I taught then was a spontaneous departure from the established Yoga Nidra format because I wanted to go with the energetic flow of the class. I ended up conducting a chakra-based class instead of the joint/limb-based convention
*** Today, talk about chakras and more of practice - standing up, seated and lying down. More fist clenching to keep them awake.

SHARING

1. xxxxxxxxx
   

CHANTING

2. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
*** I went the whole lecture on chakras which took 45 mins.

STRETCHING

3. No torso bending or twisting...just gentle neck, shoulders, thighs, knees, calves

YOGA NIDRA

Yoga Nidra
YOGA NIDRA
<--#include virtual="/yoga_class/full_yoga_nidra.shtml" -->
What is Yoga Nidra? - putting the body to sleep as the mind remains awake, alert, aware and vigilant

Benefits - 30 mins of yoga nidra equals 3 hours of normal sleep, access to subconscious, deeper sleep than regular sleep

Essential Components of Yoga Nidra
1. sankalpa
2. body tensing
3. visualization
4. eye cover / blanket
5. induced opposite sensations (cold left hand, hot right hand)
The 60-Minute Class
1. introduction - what is yoga nidra? what are the benefits? heads-up on the 60-min process
2. sankalpa - reaffirm your sankalpa
3. warm-up - Surya Namaskar A & B
4. pranayama - bhastrika, kapalabhati, anuloma viloma, ujjayi
5. Yoga Nidra proper
   
   Instructions - 30-minute guided meditation

   1. Relaxation - quiet the mind, let go of all thoughts. Relax the body. Let go. Surrender to the greater forces at play. Its reason for being is to look after your well-being. Trust the process. Feel a deep sense of contentment in your heart. Be grateful for the things you have.
   2. Breathing - one deep inhale and exhale through the mouth with a sigh. Do it again. Resume normal breathing. Do not regulate the breath. This is not pranayama. Just normal breathing.
   3. Body Tensioning - Moving awareness throughout the body to release stuck energy. Focus on the lower body - feet, ankles, calves, knees, thighs, hips and buttocks. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.
      
      Focus on the upper body - abs, sternum, rib cage, obliques, intercoastal muscles, chest, lower back, middle back, upper back, your trapezius muscles. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.
      
      Focus on the arms - hands, wrists, arms, elbows, and shoulders. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.
      
      Focus on the neck and face - the entire length of the neck, the jawline, chin, cheeks, nose, ears, eyes, forehead and your scalp. Inhale, contract all these muscles, and scrunch them towards the center of the face. Intensify, hold that breath and keep scrunching. On the exhale, do a lion's breath - stretching all your facial muscles, sticking your tongue as far out as you can, widening your eyes and pulling your ears behind you. Repeat. Focus awareness on all the sensations.
      
      Focus on the entire body - from the tips of your toes, to the tips of your fingers to the top of your head. Inhale, contract all your muscles. Intensify and hold that breath. Continue tensioning the whole body. And release before you feel the strain. Repeat. Release. Let the body go limp like a rag doll. Focus awareness on all the sensations. Feel the flood of energy moving within the body.
   4. Facial Massage - rub the hands together and cup the eyes. Small circular massage on the eye orbits. Massage the face - forehead to the hairline. Circle the thumbs on the temples. To the bridge of the nose, cheekbones, gently pull the ears, massage the jaw, jawline to chin. Relaxing all expressions on the face.
   5. Going Deeper - deep breath in, and let go. Focus awareness within, closing the doors to the outside world, gently reminding yourself that you will remain awake. Remain awake. Stop thinking and doing and begin feeling and being. Let the thinking mind sleep and awaken the feeling heart. By opening the heart, you co-create reality. You transcend the limitations of the mind. Just relax and let go. Let go of the control and let the benevolent forces take over. Let consciousness and energy become one. Trust the process.
   6. Breathing - Take a deep inhale and fully inflate the lungs. Slowly, very slowly exhale with pursed lips like blowing through a narrow straw. Don't rush it. Let it take as long it takes. Let it be a steady continuous unbroken stream of breath until the lungs are completely empty - no residual air left. Next inhale, fill your heart with joy, vitality and contentment. As you exhale, release any tension, stress and release anger or resentment. It has no place in your heart. Continue breathing with awareness. As you breathe, visualize you are breathing through your Heart Chakra, the Anahata. The air goes through the middle of the chest and inside. Prana is activated where the air goes. Feel the prana dispersed throughout your body. Feel it absorbed by the cells. Feel the energy pulsate. As you breathe out, you sink your body deeper into savasana...completely letting go.
   7. Sankalpa - Reaffirm your sankalpa. Make a clear mental imagery of your intention and with your heart, feel that the intention has already manifested. Feel the joy of having it. Feel gratitude for having it happened. When the thinking mind and the feeling heart merge as one, your sankalpa manifests. You become a co-creator of the construent essence of reality.
   8. Remaining Awake - reaffirm your resolve to remain alert, awake and aware, as the body sinks deeper into sleep. Drop into the deepest silence as you sink deeper into your subconscious.
6. Body Scanning - these are 2 of a few ways to go about this.
   
   a) Bandha Scanning (energy locks on joints)

   A conventional way is to focus on the right thumb first or at least include the right thumb and proceed with scanning major joints which are also points of bandha engagement. This maps the way the brain sends signals throughout the body. The scanning is faster than the vipassana body scanning technique.
   
   Focus your awareness on the right thumb. Observe. The index finger...now the middle finger...the ring finger...and the little finger.. Awareness on your right wrist - this is the seat of the mani bandha. Bandhas are energy locks that are activated when 2 opposing muscles flex on a joint. Move your focus up to your right elbow - this is the seat of your kurpara bandha. We have 9 bandhas or energy locks but most yogis are only familiar with 3 - mula, uddiyana and jalandara. Now, awareness on your right shoulders where you can activate your amsa bandha. Bandhas prevent energy or prana from leeching out, thus sustaining your strength, vitality and resilience from disease. Again, observe any sensation on your shoulder.
   
   Observing, feeling, witnessing sensation without reaction, without changing anything.
   
   GO BACK EXACTLY THE SAME WAY UNTIL THE VISHUDDHI CHAKRA AND THEN TO THE LEFT SIDE OF THE BODY, AND BACK TO VISHUDDHI. START GOING DOWN,
   
   
   b) Chakra Scanning (energy hubs)

   This is what I employ and this makes more sense to me. Beginning from the base or root chakra, I ascend towards the highest chakra, making stops on all the major chakras.
   
   Chakras are energy centers where the 72,000 nadis (enery pathways...think blood vessels, but delivering energy instead of blood) converge for prana (energy) distribution.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   1] Muladhara Chakra
   Move your awareness to the base of your spine. This is the seat of the Muladhara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lift the pelvis to squeeze the mula bandha, generating heat to awaken the kundalini shakti. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Observe any sensation that's happening here. Stay focused. Muladhara is where it all begins - this is your base...the foundational cornerstone of all your chakras. This is where both the female or Ida Nadi and the male or Pingala Nadi begin their ascent towards the Sahasrara Chakra. This is where the Kundalini Shakti sleeps. This is where you engage your Mula Bandha. Maintain your awareness here.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, LAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   2] Svadisthana Chakra
   Move your awareness up along your spine to the sexual center at the sacrum. This is the seat of the Svadisthana Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Muladhara chakra to the Svadisthana chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Once you transcend the survival mode, you shift into pleasure, indulgence and intoxication - sex, drugs and rock & roll. You crave respect, prestige and admiration. You now aim for genetic immortality - thus the sacral chakra.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, VAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   3] Manipuraka Chakra
   Move your awareness up along your spine to your navel. This is the seat of the Manipuraka Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Svadisthana chakra to the Manipuraka chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Move your awareness to your navel - the seat of the Manipuraka Chakra. When this chakra is activated, you develop a strong body and a strong mind. You are determined and you make things happen. You influence public opinion. You are now powerful but not necessarily spiritual. Despite the power, you are left asking, "Is this all there is to it?". The Napoleons and Elon Musks of the world reside in this chakra. Observe any sensation that's happening here. Stay focused.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, RAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   4] Anahata Chakra
   Move your awareness up along your spine to your heart. This is the seat of the Anahata Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Manipuraka chakra to the Anahata chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Stay focused here. When Anahata opens or becomes activated, you develop a heightened sense of perception about the reality. You begin your spiritual path where you feel the connection with the universe at large. You transcend the confines of your self-centered world and you open up for love and compassion. You straddle the 2 worlds - one leg remains anchored on default reality and the other leg rests on Cloud 9. As you deal with the challenge of existence, you also have heaven in your mind.
   Silently, chant the mantra YAM and feel the vibration in your heart.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   5] Vishuddhi Chakra
   Move your awareness up along your spine to the soft spot on the base of your throat, slightly above the center where the 2 collar bones meet.. This is the seat of the Visuddhi Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Anahata chakra to the Vishuddhi chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   This is your Vishuddhi Chakra. As you activate this energy hub, you no longer fight with life. You move with it, in compliance to the natural laws. You find yourself in the right place, at the right time, meeting magnificent lives who open doors to manifest your intentions. You operate at a higher level of competence. People gravitate to you. They sense that you do things beyond their abilities and you understand things beyond their comprehension.
   In your mind's eye, silently chant the mantra HAM and feel the etheric reverberation within the throat chakra.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   6] Ajna Chakra
   Move your awareness up along your spine to the spot between your eyes, slightly above the center. This is the seat of the Ajna Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Vishuddhi chakra to the Ajna chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   Focus on your Third Eye. Observe whatever sensation is taking place here. It can be throbbing, it can be pulsating, it could be warping or even tingling. Just observe and witness with no reaction, without attempting to change anything. Activating this chakra means you are intellectually realized. You have gained knowledge and you have wisdom. Psychic abilities begin manifest. You transcend this dimension and gain access to other worldly realities.
   Silently chant the mantra OM and feel the activation of this chakra.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

   7] Sahasrara Chakra
   Move your awareness up along your spine to the spot on top of your head. This is the seat of the Sahasrara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Ajna chakra to the Sahasrara chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
   From the Ajna, there is no established path towards Sahasrara. There is no blueprint, there is no template. You are on your own to take that leap of faith, trusting the process. When this chakra is activated, duality ends and union happens. Male and female unite as one. Power and consciousness become one. Shiva and Shakti are reunited. You are in a very deep state of meditative absorption where it becomes very clear that you are not your body, not your thoughts, not your feelings and not your memory. You are pure consciousness, you are divinity and you are the universe - and you are all of that combined into a singularity. This is where the self, the universe and God, become one. Pause. Let that sink in. Take as much time as you need to let that register.
   Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, OM, while feeling a resonance on this chakra. Repeat the chant 5 times.

   Reminder: keeping the mind alert/awake as the body goes deeper into full sleep. Sankalpa invocation.

7. closing - gratitude...always
---


*** We started standing-up, then seated, then lying down, depending on when they feel like transitioning. This should keep the mind from falling asleep but at the same time take the body deeper into sleep.

Fist-clenching included heel-pushing vs the mat to lift the pelvis for mula bandha.

Frequent reminder of sankalpa on every chakra move.

THOUGHTS

4. I thought I would talk less, but I ended up giving a lecture on chakras which took nearly 45 mins. I go with the flow instead of sticking to a regimented plan.
   
   Tom felt that this session took him more on the awake side of the fence while the previous session took him on the sleep side. It's a really thin line where awake and sleep meet. I aim to expand that thin line to create elbow room for the mind to explore, wander and investigate.

NEXT SESSION

5. I'm thinking of making the next session Vipassana-based, seated then lying down, fist-clenching somewhat less.

Comments:

Tom Maher

1. 2022: A Year in Review Dec 31, 2022
2. Chiang Mai Peoplescape Oct 10, 2022
3. Yoga Nidra with Chunyah and Tom Aug 18, 2022
4. Chiang Mai Peoplescape Jul 31, 2022
5. Pizza Nite with Tom, Chunyah and Goi Aug 20, 2021

1. 2022: A Year in Review Dec 31, 2022
2. Chiang Mai Peoplescape Oct 10, 2022
3. Yoga Nidra with Chunyah and Tom Aug 18, 2022
4. Chiang Mai Peoplescape Jul 31, 2022
5. Tom Maher's Muay Thai Fight Apr 8, 2022
6. Pizza Nite with Tom, Chunyah and Goi Aug 20, 2021
7. Morphing Peoplescape of Chiang Mai May 31, 2021

• crop-burning season in Chiang Mai is between late Feb to early April. But laws change everytime. This year, 2019, there is a 61-day ban on burning so the farmers started burning early. When my plane was approaching Chiang Mai on Jan 24, 2019, there was already a thick blanket of smog covering the entire city (and beyond). But within the city itself, you won't feel it (but that doesn't mean the air is healthy). To monitor air conditions in real time, refer to site: Chiang Mai Air Pollution: Real-time Air Quality Index (AQI)
• hot season begins March and lasts until June
• wet season begins July and lasts until September
• best time to visit Chiang Mai is mid-September to mid-February - after the monsoon and before the burning
• you have to try Khao Soi, this is north Thailand's culinary staple
• the tourist area where most of the hotels, restaurants, ticket offices, tour operators are, is located in the Old City
• to exchange your dollars to Thai Baht, the Super Rich Money Exchange give the best rates. There are many branches scattered around Chiang Mai
• get a red cab (songthao) outside the train station for Baht 50 (instead of paying B100 if inside the train station) to Old City - if you haggle nicely enough...I did!
• shared red taxi (songthao) - B30 standard fare plying all over Old City
• for only B50/day, best to rent a bike to go around the Old City - it's a 2.5km² with lots to discover
• FREE daily yoga classes from 9:00am to 10:15am at Nong Buak Hard Park (southwest corner of Old City). Resident and passing-through teachers take turns conducting yoga classes.

1. North Gate Jazz Coop - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays at 11pm by the Chiang Mai Blues band
2. Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
3. My Secret Cafe - near Wat Phra Singh. Tuesdays at 7:30pm for the changing front-act and 9:00pm for the Panic Band
4. Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band

• B60 Chiang beer
• B250 1 hour drop-in yoga session
• B200 one hour Thai body massage at WAYA Massage (highly recommended)
• B50 noodle soup with meat
• B50 coffee
• B40 pad thai
• B30/kilo wash-only laundry
• B50/kilo wash+iron laundry
• B100-150 dorm bed/night
• B250 fan room/night
• B30 internet cafe/hour
• B170-190 Movies Sat-Sun and public holidays
• B130-150 Movies weekdays
• B100 Movies Wednesdays (movie discount day)
• B750 1/2 day Thai cooking lessons
• B900-1000 1 full day Thai cooking lessons
• B400 Muay Thai boxing ticket
• B2500 starting room rate at the luxury hotel, Nawa Sheeva (highly recommended)
  
  
Transportation
• B450 bus, Chiang Mai to Bangkok
• B160-180 bus, Chiang Mai to Pai
• B1250 bus, Chiang Mai to Luang Prabang
• B1650 slow boat, Chiang Mai to Luang Prabang
• B210 bus, Chiang Mai to Chiang Rai, 3-4 hours
• B360 Green VIP bus, Chiang Mai to Mae Sai (Thai border town for visa run to Tachileik, Myanmar)
• B50 bicycle rental, 24 hours
• B200 motorbike rental, 24 hours
• B273 #51 sleeping train from Bangkok to Chiang Mai
• B638 #7 a/c train from Bangkok to Chiang Mai
• B50 red taxi fare from point to point
• B100 red taxi fare from train terminal to city
  
  
Tours
• B2000 full day elephant sanctuary
• B750 Chiang Rai one-day tour
• B1500 mountain biking scenic ride

1. Chiang Mai trains for Bangkok - 2 day trains, 3 night trains, daily schedule
2. Train 14 to Bangkok - departs 5pm daily, arrives BKK 6:15am, 1st class and 2nd class sleeping accomodation, Special Express
3. Chiang Mai trains to other destinations -

1. Check Train Schedule & Fares
2. Book Online - direct booking with State Railway of Thailand. Best to register first. If going to BKK from CNX, click "Northern Line".
   
   note -- big difference between booking direct with the State Railway and booking with an online 3rd party agent. 12GO was charging B1330 for the same trip that only cost me B941 with the State Railway.
   
   note -- Oct 2022, I took the #10 Train from CNX to BKK, upper berth, 2nd class, a/c, sleeper, B941. The train was clean, fast, comfortable and modern. If you have heavy luggage that will cost more money in flight checkin, I would suggest this train. Otherwise, the flight now is so much cheaper it doesn't even make sense to take the bus or train.

For more train info: Bangkok to Chiang Mai trains - departing from Hua Lamphong - MRT (Bangkok)

(I'm using Bang Sue as a starting point because I was closer to it, but you may be closer to the Hua Lamphong station)

1. take the MRT train to Bang Sue Station. Take the #1 Exit to the north provincial trains
2. Proceed to Counter 2. You will see an information booth, a train schedule chart and the ticket counter. Choose the train and pay at the ticket counter.
3. daily train schedule:
   • 8:48am - #7 Train, arrive Chiang Mai 7:30pm, not sleeper, B638
   • 2:06pm - #109 Train, arrive Chiang Mai 4:05am, sleeper
   • 6:31pm - #9 Premium Train, arrive Chiang Mai 7:15am, sleeper, B938 upper deck, B1038 lower deck
   • 7:56pm - #13 Train, arrive Chiang Mai 8:40am, sleeper, B768 upper deck, B838 lower deck
   • 10:22pm - #51 Train, arrive Chiang Mai 12:10pm, sleeper, 3rd class B270 (non sleeper), 2nd class B438, B728 upper deck, B798 lower deck

1. From Loei town center, take a tuk-tuk ride to the bus station, B30. There is only one bus station.
2. As of June 28, 2020 (still on Covid schedule), there are only 3 night trips: 8:30pm, 9:30pm and 12 midnight. 9 hours, B470.
3. The bus makes the following stops at the following times from a 9pm Loei departure: Phu Ruea (9:50pm), Phitsanulok (12:40am), Uttradit (2:20am), Lampang (4:35am)
4. Final bus stop is at the Red Bus Arcade, Chiang Mai, 9 hour-trip, arriving 6am (from 9pm Loei departure).
5. Take a red songthaew to Old City, B50. They'll try to charge you B100, but they'll take B50 (just assure the driver you won't tell the other passengers).

1. Goodbye Chiang Mai Jan 24, 2019 - Oct 10, 2022
2. Chiang Mai Peoplescape Oct 10, 2022
3. Siamaya Chocolates Oct 2, 2022
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4. September Snapshots Sep 30, 2022
5. Carrot Cake Sep 12, 2022
6. Making Coconut Bread Sep 3, 2022
7. August Snapshots Aug 31, 2022
8. Yoga Nidra with Chunyah and Tom Aug 18, 2022
9. Coconut Pancake Aug 11, 2022
10. July Snapshots Jul 31, 2022
11. Chiang Mai Peoplescape Jul 31, 2022
12. Jason, Max and Elizabeth Pizza Nite Jul 28, 2022
13. Yakiniku Dinner with Max and Jason Jul 25, 2022
14. Icebath at Nawa Saraan Jul 6 - Oct 5, 2022
15. June Snapshots Jun 30, 2022
16. Tom, Chunyah and Simona Pizza Nite Jun 23, 2022
17. Yoga Class Pizza Nite Jun 15, 2022
18. Pranayama with Nicha Jun 14, 2022
19. May Snapshots May 31, 2022
20. Lover's Quarrel May 26, 2022
21. Getting Lost on a Hike May 25, 2022
22. Biohacker Meetup at 'Living with The Spirit' May 22, 2022
23. Music and Magic at Paapu House May 5, 2022
24. Breathwork + Icebath @ Alt_Chiangmai II Apr 20, 2022
25. April Chronicles 2022 Apr 30, 2022
26. Tombstone Epitaph Apr 29, 2022
27. Kayaking along the Ping River with the BioHackers Apr 24, 2022
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28. Pizza Nite with Jerry, Paolo and Abby Apr 9, 2022
29. Tom Maher's Muay Thai Fight Apr 8, 2022
30. Breathwork + Icebath @ Alt_Chiangmai Apr 6, 2022
31. Yoga with Leo Apr 5, 2022
32. March Chronicles 2022 Mar 31, 2022
33. Street Photo Mar 31, 2022
34. Peoplescape Mar 31, 2022
35. Chiang Mai's Recovering Music Scene Mar 31, 2022
36. Street Photo Mar 31, 2022
37. Yoga and Fitness Mar 26, 2022
38. Friday Bitcoin Meetups Mar 18, 2022
39. Pizza Nite with Aida and Sophie Mar 14, 2022
40. Pizza Nite with Kevin, Jamie and Kris Mar 10, 2022
41. In Search of Genetic Immortality Mar 5, 2022
42. February Chronicles 2022 Feb 28, 2022
43. Palm-Feeding Wild Birds Feb 26, 2022
44. Cuckoo Feb 16, 2022
45. Tell John Feb 16, 2022
46. Pizza Nite with Kris, Simona and Mary Feb 15, 2022
47. Pizza Nite with the Chiang Mai Boyz Feb 6, 2022
48. Welcoming the New Year Jan 31, 2022
49. January Snapshots Jan 31, 2022
50. ABS Fitness Challenge Jan 16 - Apr 16, 2022
51. Pumpkin Tahini Recipe Jan 3, 2022
52. 2021: A Year in Review Dec 31, 2021
53. Pizza Nite with Simona and Lisa Dec 28, 2021
54. Tahini Salad Dressing Dec 27, 2021
55. Baba Ganoush Recipe Dec 23, 2021
56. 7 Universal Laws Dec 20, 2021
57. Sacred Circuitry Dec 18, 2021
58. Cave-Living in a Boutique Hotel in Chiang Mai Dec 14, 2021
59. Tummo Yoga + Wim Hof Breathing + Full-Body Muscle Contraction Dec 13, 2021
60. Monk Chat Dec 10, 2021
61. Making Tahini and Hummus Dec 8, 2021
62. Watering the Plants Hands-Free Dec 2, 2021
63. Vietnamese Phin Coffee Filter Dec 2, 2021
64. Tummo Yoga Dec 1, 2021
65. The Bliss of Inner Fire: Book Summary/Review Dec 1, 2021
66. The Bliss of Inner Fire: Heart Practice of the Six Yogas of Naropa Dec 1, 2021
67. 'Must Experience' Cafés of Chiang Mai Nov 30, 2021
68. British Hobnob Cookies Nov 22, 2021
69. New York Cheese Cake Nov 22, 2021
70. Dham's Poetry Nov 14, 2021
71. Pizza Nite with Simona and Nat Nov 11, 2021
72. Stepping Forward / Reaching Out Oct 31, 2021
73. Cancel Culture Attack Oct 31, 2021
74. Mantra Primer Oct 29, 2021
75. Spinal Mobility Oct 7, 2021
76. Swedish Cinnamon Rolls [Kanelbullar] Oct 4, 2021
77. Just Bring 2 Chinese Oct 3, 2021
78. Sep Snapshots Sep 31, 2021
79. One-Leg Yoga Asana Sequences Sep 30, 2021
80. Pizza Nite with Nut, Monika and Yuki Sep 27, 2021
81. 23-Minute Ice Bath Sep 27, 2021
82. Pizza Nite with Nut, Simona and Malee Sep 23, 2021
83. Yoga Nidra (yogic sleep) Sep 23, 2021
84. Making Cornbread Sep 15, 2021
85. Kombucha: 2nd Batch Sep 11, 2021
86. Making German Stollen Bread Sep 9, 2021
87. Pizza Nite with Jackson, Goi and Paapu Sep 6, 2021
88. Chiang Mai Peoplescape Aug 31, 2021
89. Making Homemade Kombucha Aug 30, 2021
90. Wrong Question to Ask This Crowd Aug 29, 2021
91. Pizza Nite with Tom, Chunyah and Goi Aug 20, 2021
92. Pizza Nite with Moms and Kids Aug 15, 2021
93. Bahya Kumbhaka (breath-hold on the exhale) Aug 14, 2021
94. Everybody's Only Friend Aug 13, 2021
95. Vanillekipferl (German Vanilla Crescent Cookies) Aug 11, 2021
96. Fighting Infection through Yoga Aug 3, 2021
97. Too Close for Friendship Aug 2, 2021
98. Manifesting: Epicurus' Pursuit Jul 31, 2021
99. Homemade Rum Raisin Ice Cream Jul 30, 2021
100. Ice Bath at Nawa Saraan Healing Space Jul 25, 2021
101. Pizza Nite + Slack Line + Hammock Jul 23, 2021
102. Yin-Yoga & Hypnosis with Christine Thiel Jul 20, 2021
103. Pizza Nite with James and Nat Jul 19, 2021
104. Antara Kumbhaka on Nadi Shodan Pranayama: Yogic Breath-Hold on the Inhale Jul 17, 2021
105. Moving and Cashing-Out Bitcoin Jun 2 - Jul 11, 2021
106. 'The Bow' Yoga Jul 7, 2021
107. Yoga Classes with Calum Mar 27 - Jul 4, 2021
108. Hike to Wat Pa Thammachat Waterfall Jul 2, 2021
109. Pizza Brunch with the Yogis July 1, 2021
110. Continuing Friendships in Chiang Mai Jun 30, 2021
111. On the Brink of Hunger, the ENABLERS Come to Light Jun 21, 2021
112. Hatha Vinyasa Yoga with Katharine Day Jun 17, 2021
113. Pranayama Basics II Jun 16, 2021
114. 36-Hour Love Life Jun 11, 2021
115. Pranayama Basics I Jun 9, 2021
116. Biohackers Meetup in Chiang Mai Jun 6, 2021
117. Learning How to Breathe Jun 2, 2021
118. Not the Usual Day-to-Day Life May 31, 2021
119. Morphing Peoplescape of Chiang Mai May 31, 2021
120. Breathwork & Ice Bath with Jason Ryer of Zen Strength May 23, 2021
121. It's Raining Bell Peppers May 7, 2021
122. Yoga Classes with Nana Apr 20, 2021
123. You Want to be Wonder Woman? Apr 8, 2021
124. Kunjal Kriya / Vamana Dhauti (induced vomiting) Apr 1, 2021
125. Coffeemates, Breadmates and Yogamates in Chiang Mai Jan-Mar 2021
126. Varisara Dhauti (cleansing of the entire digestive tract) Mar 26, 2021
127. Spiritual Backpacker Interview by Napasorn 'Cherry' Suvarnapradip Mar 23, 2021
128. Private One-on-One Yoga Classes with Doriana Feb 17 - Mar 14, 2021
129. Transformational Life Events Mar 13, 2021
130. Guess Who's Coming to Bread Day? Mar 1, 2021
131. Mula Shodhana (anal cleansing) Feb 27, 2021
132. Are You My Queen? Feb 25, 2021
133. Breaking the 5-Minute Breath-hold Barrier Feb 25, 2021
134. Kirtan with Chiang Mai's Khun Thai Seekers Feb 7, 2021
135. Breaking the 4-minute Breath-hold Feb 7, 2021
136. Pranayama Primer Feb 2, 2021
137. Heartbreak in every Song Jan 24, 2021
138. The Silent Killer is Baaack! Jan 12, 2021
139. Learning the Thai Language Jan 9, 2021
140. 2020: A Year in Review Dec 31, 2020
141. Reversing/Slowing Down the Aging Process Dec 30, 2020
142. Hike to Huay Keaw Waterfall Dec 20, 2020
143. Yoga Mat Dec 19, 2020
144. Hiking to Wat Pha Lat along the Monk's Trail Dec 19, 2020
145. Am I Psycho? Dec 9, 2020
146. Muffin Man Dec 8, 2020
147. Polyamory Dec 4, 2020
148. The Wim Hof Ice Bath Dec 3, 2020
149. RSVP Nov 25, 2020
150. High Intensity Interval Yoga (Yoga + HIIT) Nov 14, 2020
151. Cleansing the Nadis (Energy Pathway) Nov 13, 2020
152. Yoga for a 360-degree Core Nov 6, 2020
153. Edward Witten: 'the smartest living physicist' Nov 4, 2020
154. Srinivasa Ramanujan: Mathematician of the Divine Oct 27, 2020
155. Bashar as Channeled by Darryl Anka Oct 26, 2020
156. Vinyasa Krama and Ashtanga Yoga with Aida Yoga Oct 18, 2020
157. Deepak Chopra: author, lecturer, healer Oct 12, 2020
158. Facebook Friends Oct 1, 2020
159. Chiang Mai Peoplescape Aug-Sep 2020 Sep 30, 2020
160. Siddhis (yogic super powers) Sep 30, 2020
161. Learning the Import/Export Trade Sep 4, 2020
162. Music and Magic at Justin's Birthday Bash Sep 3, 2020
163. Biggest Stone in his Shoe Sep 1, 2020
164. Abandoned Aug 25, 2020
165. Intelligent Romantic Break-up Aug 25, 2020
166. Dad-Zoned Aug 18, 2020
167. Public Display of Affection Aug 9, 2020
168. Gabriella's Birthday Bash at Mothership Resort Aug 8-9, 2020
169. Shifting Peoplescape of Chiang Mai July 31, 2020
170. Yoga Class for Strength and Muscle Jul 30, 2020
171. Yoga Class for Optimum Digestion July 29, 2020
172. Yoga Class for Healthy Eyes Jul 27, 2020
173. Hippie Night at Nawa Saraan Healing Space July 24, 2020
174. The Podcast Series: Alan "Heart Math" Strydom Jul 17, 2020
175. Prana Vayu Adhitthana Yoga Class July 11-12, 2020
176. Coming Back to Chiang Mai Jun 29, 2020
177. Goodbye Chiang Mai Jan 23, 2020
178. Prasnopanishad: Understanding Prana Jan 17, 2020
179. Hiking the Monk's Trail Jan 15, 2020
180. Chaturanga Jan 10, 2020
181. You Spooned Me Jan 3, 2020
182. 2019: A Year in Review Dec 31, 2019
183. Friends, Coffeemates and Breadmates (Dec 2019) Dec 31, 2019
184. Visiting Mae Sot Dec 27-30, 2019
185. Let's Make it About You - an Epiphany Dec 17, 2019
186. Shut-Up! Dec 7, 2019
187. Roasted Red Bell Pepper Puree Dec 3, 2019
188. Coffeemates and Breadmates (Nov 2019) Nov 30, 2019
189. Bhujangini Mudra Nov 25, 2019
190. Mathangini Mudra Nov 24, 2019
191. Kaka Mudra Nov 23, 2019
192. Pasini Mudra Nov 20, 2019
193. Aswini Mudra Nov 18, 2019
194. Sambhavi Mudra Nov 16, 2019
195. Manduka Mudra Nov 15, 2019
196. Tataka Mudra Nov 14, 2019
197. Sakti Calana Mudra Nov 10, 2019
198. Vajroli Mudra Nov 9, 2019
199. Coffeemates and Breadmates (Oct 2019) Oct to Nov 5, 2019
200. Yoni Mudra Nov 1, 2019
201. Viparita Karani Mudra Oct 31, 2019
202. Khecari Mudra Oct 30, 2019
203. Mahadeva Mudra Oct 28, 2019
204. Sacred Cacao - Chakra Dance Journey Oct 26, 2019
205. Partner Healing with Natascha Oct 24, 2019
206. Maha Bandha Mudra Oct 24, 2019
207. Point-Of-Failure Birthday Workout Oct 22, 2019
208. Mula Bandha Mudra Oct 21, 2019
209. Hugfest at Thapae Gate, Chiang Mai Oct 19, 2019
210. Anushasan Mudra Oct 18, 2019
211. Ling Mudra Oct 17, 2019
212. Jalandhara Bandha Mudra Oct 15, 2019
213. Learning Thai with Cee Oct 13, 2019
214. Uddiyana Bandha Mudra Oct 10, 2019
215. Nabho Mudra Oct 9, 2019
216. Maha Mudra Oct 7, 2019
217. 20 Essential Mudras by T. Krishnamacharya Oct. 6, 2019
218. Mindfulness Gong Bath by Vee (Veerayuth Pongsiri) Oct 3, 2019
219. Cuddle Party by Abundant Love CM Oct 1, 2019
220. Vayu Mudra Oct 1, 2019
221. Visa-Run to Tachileik, Myanmar Sep 28, 2019
222. Sankalpa Mudra Sep 27, 2019
223. Surya Pradarshini Mudra Sep 26, 2019
224. Eye-Gazing at Heart Space Sep 20, 2019
225. Prana Vayu (Pranic Wind) Sep 20, 2019
226. 2-Week Yoga Challenge by Agnese Erba Sep 17, 2019
227. The Mudra Project Sep 13, 2019
228. Sunday Vinyasa Flow with Marina Forster Sep 8, 2019
229. Shamanic Breathwork by Rachel Constantino Sep 4, 2019
230. The Conscious Peoplescape of Chiang Mai Aug 31, 2019
231. Of Winos and Yogis Aug 26, 2019
232. The 9 Jhanas of Buddha Aug 22, 2019
233. Wicked Game: Anger and Pain August 19, 2019
234. Full Moon Ceremony at Heart Space Aug 15, 2019
235. Yin Yoga - Water Element by Martina Barabas Aug 15, 2019
236. Hatha Mix Yoga with Christin Aug 13, 2019
237. Boy Blues Bar Rocks Chiang Mai Aug 5, 2019
238. Back to my Beloved Chiang Mai Aug 1, 2019
239. Kaleidoscope of Chiang Mai's Peoplescape July 27, 2019
240. Secret Sunrise: Nelson Mandela International Day July 17, 2019
241. Farewell Picnic with Alan and Nicola July 15, 2019
242. Secret Sunrise: Water July 3, 2019
243. Hotel Review: Arun Suite June 27, 2019
244. Bruce Lipton: Epigentics to Transcend Genes June 24, 2019
245. Optimizing Life thru Heart Math May 8, 15 and 22, 2019
246. Connective Cacao and Sound Journey June 12, 2019
247. Chiangmai BLUES June 6, 2019
248. Hatha Slow Flow with Neil Jefferson June 3, 2019
249. Meditating with One Million Meditators Movement June 1, 2019
250. Vinyasa Happy Flow Series by Vaida May 31, 2019
251. Muay Thai at the Chiang Mai Boxing Stadium May 30, 2019
252. Yoga Flow Through the 7 Chakras by Sabrina Pilz May 30, 2019
253. The Outsiders (people you need to push out of your sacred circle) May 31, 2019
254. Fascinating Peoplescape of Chiang Mai May 22, 2019
255. World Meditation Day at Heart Space May 21, 2019
256. Abs Yoga by Gigit May 12, 2019
257. Kundalini and Vinyasa Yoga with Nicola Symons May 10, 2019
258. Secret Sunrise Interactive Dance May 9, 2019
259. Tok Sen Massage from Ying May 8, 2019
260. Bruschetta: Nawa Saraan Style Apr 22, 2019
261. Thai Cooking at Pra Nang Thai Cookery School Apr 20, 2019
262. Bonding with the Elephants in Chiang Mai Apr 11, 2019
263. Ziplining in Chiang Mai with Eagle Track Zipline Apr 10, 2019
264. Getting Thai Massage from Chiang Mai's Best (Lar Thanakrit Khamtanong) Mar 21, 2019
265. Being the Soul of Nawa Saraan Hotel Mar 18, 2019
266. Peoplescape of Chiang Mai Jan 24 - Mar 13, 2019
267. Curing Cancer with Yoga? Feb 21, 2019
268. International Training Massage School (ITM): Level 1 Feb 11-15, 2019
269. Sandesch Album Launch by Christoph Joerg Feb 13, 2019
270. Meditation in a Sensory Deprivation Tank at Float Chiang Mai Jan 29, 2019
271. Reiki Share at the Mastermind Brain Spa Jan 26, 2019
272. Resuming Life in Chiang Mai Jan 24, 2019
273. 4 Days in Chiang Mai at Nawa Saraan Hotel Jan 2-6, 2019
274. Mike Chong Aug 8, 2018
275. An Intimate Conversation with my Universe in Chiang Mai Aug 8, 2018
276. Kneaded and Pampered at Zira Spa Aug 4, 2018
277. Savoring a Baht 3,500 Birds Nest Soup at Natural Bird Nest by Burapa Aug 3, 2018
278. Yoga Exploration at The Yoga Tree with Gernot Aug 1, 2018
279. Laughter Yoga with Saffiya Arnous July 31, 2018
280. Yoga with Adam at Hidden House Yoga, Chiang Mai July 29, 2018
281. 2 Weeks in Chiang Mai July 25 - Aug 7, 2018
282. A First Timer in Chiang Mai Apr 9-23, 2016
283. Chiang Mai's Amazing Peoplescape Apr 9-23, 2016
284. Dance Mandala in Chiang Mai at The Yoga Tree Apr 19, 2016
285. Songkran Waterfight Festival in Chiang Mai Apr 13-15, 2016
286. Border Crossing from Siem Reap (Cambodia) to Bangkok (Thailand) to Chiang Mai April 9-10, 2016

This process is BEFORE Covid 19. Not sure what it is now.

60-Day Thai Tourist Visa

NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.

1. Bring the following to the Thai embassy:
   a) proof of money (bank statement will suffice)
   b) flight booking to Thailand
   c) onward flight back to your country from Thailand
   d) filled-in tourist visa form
   e) 2 passport pictures
   f) hotel booking in Thailand (they didn't ask me for this but better be safe)
   g) passport with at least 6 months validity
2. After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
3. NOTE: after 2 successful attempts, I was already questioned the 3rd time.

30-Day Extension

NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.

1. bring the following to the Immigration Office:
   a) passport (make sure your Tourist Visa hasn't expired yet)
   b) Baht 1900
   c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
   d) completed TM7 visa extension form (available at the Immigration Office)
   e) one 4cmx6cm passport picture
2. submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
3. when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
4. when they call you again, they'll give you your passport with your extended visa. That's it!
5. when there are no lines, the whole process can take only 10 minutes

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1. arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
2. put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
3. avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
4. power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!