wildearth

YOGA THERAPY

The 7 Step Process

To a Calm and
Clear Mind

by Kaity Rose
 The 7 Step Process
To a Calm and
Clear Mind

INTRODUCTION
Welcome! I am so happy that you've decided to join me in learning more
about how to support your mental and physical health holistically.

If you downloaded this guidebook, it's likely that you have struggled with
some form of anxiety or stress that you are ready to heal. You may be
feeling overwhelmed, like your brain just won't turn off, or exhausted
from overthinking everything. You may wish your neck, back, and
shoulders weren't always so tight. If you're tired of carrying yesterday's
stress into today and want to feel more sane and relaxed on a daily basis,
this guide is for you.

While it's my belief that there is no such thing as a quick fix, these seven
steps are pure gold in terms of bringing peace and balance back into our
nervous systems. The more you use them, the more effective they will
become. Take it one step at a time, log your results, and enjoy the
process. These can be used in conjunction or individually (whatever step
works as it fits into your schedule).

Hi, I'm Kaity

I've struggled with anxiety and depression since before I can remember. Mental health disorders
are rampant in my family tree, and I used to believe there was no way around this genetic destiny.
It wasn't until I had my first "in-my-body" experience through yoga and meditation that I realized
my brain, and my entire life, could change.
As I started to heal, I dedicated my life's path to helping others do the same. The gifts and
practices in this guide we're some of the key contributions to my healing. It is with gratitude,
compassion, and love that I pass this process along to you. May it serve you well and bring you the
peace and joy you so deserve.
Process Preparation
Setting the Scene

MATERIALS
Journal
Pen
Space to move
Your body
Water
Meditation timer app (I like "insight timer")

PREPARATION
Check in with your body. Are you overly hungry or thirsty? Are
your clothes uncomfortable? Is the temperature of the space too
cold or hot? Attend to these needs first and foremost.
If possible, find a space where you can be undisturbed for the
practices. If that's not possible, no worries. Do the best you can
with the time and space you have.
Let the people around you know that you'll be taking a few minutes
for self care and would appreciate being undisturbed until you're
finished.
Turn your computer and cell phone off or on airplane mode.
Rate your stress or anxiety from 1-10 on the chart below. (We will
be logging results on each step so you can build self awareness and
know what techniques are most effective for your unique body).

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 Step 1
"I am safe"

5, 4, 3, 2, 1

Complete this practice out loud or in your journal. This

process gives your nervous system important information
on your environment so that it can begin to feel safe,
secure, and willing to relax.

List:
- 5 things you see that are pleasing to the eye
- 4 things you can feel (i.e. your clothes, the temperature
of the room, etc.)
- 3 things you can hear
- Find 2 things you can taste (a piece of fruit, a lingering
taste in your mouth, your water, etc.)
- Find 1 thing you can smell

If necessary, repeat up to three times. Once compeleted,

your stress level below.

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 Step 2

"I am nourished"

TAPPING
This practice balances the left and right hemispheres of the brain,
increases your body's sense of safety, and nourishes your senses in a
profound way. Be gentle, and listen to your body to find the right speed
and pressure.

To practice:
- Begin by crossing the arms. Bring your hands to opposite shoulders.
Tap your fingers up and down opposite arms and shoulders.
- Simultaneously affirm "I am nourished," "I am relaxed," or "I am calm"
as you tap, either out loud or internally.
- Continue tapping up and down the opposites side waists of the body.
- Tap all way down opposite legs and feet.
- Slowly work your way back up the body, and finish by gentle tapping
the opposite sides of the neck, head, and face.

Note, some people prefer other forms of touch here such as massaging,
squeezing, or rubbing. These are all completely acceptable, just remember
to touch the left side of the body with the right hand and vica versa.

Once completed, log your stress level below.

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 Step 3

"I am in my power"

MOVEMENT & ASANA

When we are in a state of stress, it is often related to a
hyperactive mind. When we move, we allow cortisol to release
through our muscles and we bring our awareness from the
distractions of the mind into the felt experience of the body.

To begin:
- Shake it off: Begin to shake the body from head to toe. Sigh,
moan, or groan. Allow stress to shake from your system.
- Take your favorite yoga posture and hold it for a minute or two.
My favorites are goddess, forward fold, or child's pose (shown
below).
- If you're still feeling a lot of energy built up in your body, try
going for a brisk walk or hike.

Once completed, log your stress level below.

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 Step 4
"I am breathing"

KAKI PRANAYAMA
In yoga, it is said that the state of our breath is a reflection of
the state of our mind. The breath is more shallow, rapid, and
short when we are under stress. It is deeper and fuller when we
are relaxed. We can promote relaxation in our mind through
consciously slowing the breath. This specific breathing practice
is also known to help tone the vagus nerve, a key nerve to the
functioning of our rest and digest response.

Kaki Pranayama: Crow's Breath

- Bring your palms to your cheeks.
- Take a breath in the nose.
- Exhale out of pursed lips, like you're blowing gently through a
straw.
- Focus on an easy inhale, and elongated exhale.
- Repeat at least 5-10 times

Note: if you are experience shortness of breath or are in the

middle of a panic attack, try holding your breath in at the top of
your inhale for a few moments. If the issue persists, return to step
one.

Once completed, log your stress level below.

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 Step 5

"I am expressive"

BRAIN DUMP JOURNALLING

We're often in a constant battle with the thoughts in our
mind. Sometimes all our mind needs is an outlet for our
thoughts. When your brain is feeling especially full and just
won't quiet down, journaling is a great tool to release all of
the ideas, feelings, and stories bubbling beneath the
surface.

To begin:
- Grab your journal and pen.
- Write down anything and everything on your mind. Let
everything pour out from your brain and onto the paper.
- Include stories from your day, worries or fears, dreams
and feelings. Anything is fair game.
- Release self criticism and judgement, and allow yourself
to write with no filter.

Once completed, log your stress level below.

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 Step 6
"I am grateful"

GRATITUDE JOURNALLING
At times, it's much easier to see what's going wrong in our
lives than it is to see what's going well. This brings us into a
state of self criticism, fear, and lack. However, we can train
our brains to celebrate the things that are good and right
in our lives through the practice of gratitude.

To begin:
- Grab your journal and pen.
- Write at the top of the page, "Things that are good and
right in my world."
- Begin listing all of the things that are going well for you.
- These can include simple things, like the fact you have
access to clean drinking water, fresh air, and abundant
food. It can include all of the things you are grateful for. It
can include compliments you received that you haven't
allowed yourself to soak in. Or, include the wins from your
day or year that you'd like to appreciate and celebrate.

Once completed, log your stress level below.

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 Step 7

"I am integrated"

BODY SCAN MEDITATION

When we bring our awareness to the body, it naturally

begins to heal and balance itself. Body Scans are one of my
favorite practices in supporting the relaxation response
and nourishing our sense of calm. As well as integrating
stress, body scans are highly effective for pain reduction.

To practice:
- Find a comfortable position, sitting or lying on your back.
- If comfortable, let your eyes close.
- Scan through your entire body. From to feet up the legs.
Feel the entire torso and spine. Feel the hands to the
shoulders. And feel the head and neck.
- Move nice and slowly, and in any order you'd like.
- Sense each area of your body filling with healing light,
warmth, and calm. If you notice any tension, gently invite it
to release.

Current Stress Level (circle one)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
Low/No Stress High stress/panic
 GREAT WORK!
Come back to this guide as often as you need.

Take note of certain practices that really helped you,

and use those throughout your day as you feel stress
and anxiety rising.

Hi, I'm Kaity