The Centered Heart Audiobook Resources
Level 1 (60-90 minutes per day, 7 days per week)
This level of practice is good for those who are:
Wanting to stop or reverse heart disease or other lifestyle illnesses.
Research shows that these practices should be done in combination with other lifestyle changes including a low-fat, plant-based diet, moderate daily exercise, and love and support as outlined in Undo It! by Dr. Dean and Anne Ornish.
Dealing with high levels of stress in their life.
Needing extra self-care due to physical illness or emotional challenges.
Wanting to attain optimal health and healing outcomes.
Level III (10-30 minutes per day, 1-7 days per week)
This level of practice is good for those who are:
Living with minimal stress in their lives but want a daily practice that supports a calm and peaceful life.
Prefer doing short segments of practice throughout the day.
Who want to add small practices throughout the day in addition to their level one daily routine.
Who don’t have a regular practice but would like to have some stress management practices to introduce into their life.
Needing a less structured way to practice stress management.
Level II (20-40 minutes per day, 4-7 days per week)
This level of practice is good for those who are:
Wanting disease prevention practices.
Wanting to maintain a regular practice but their time commitment may vary.
Needing a moderate level of stress management support.
Having trouble sleeping from stress-related issues.
Level IV (You choose the amount of time and how many days a week)
This level of practice is good for those who are:
Like a more open practice that allows them to use their intuition as a guide.
Want to mix and match practices as they go.
Are not able to make a regular time commitment.
Once you have determined the level of practice that you would like to incorporate in your life, it’s time to choose your routines. Below is a list of the practices discussed in earlier chapters that will be used to build the daily StressLess routines.
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Warmups: Neck and Shoulders, Hands and Wrists, Feet and Ankles
Gentle Movements: Cobra, Half Locust, Crocodile, Seated Forward Bend, Seated Spinal Twist, Modified Shoulder Stand, Fish
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Centering Relaxation, Deep Relaxation, Tense and Relax, Healing Imagery Using Healing Light or Healing Energy
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Even Breathing, 2-to-1 Breathing, Abdominal Breathing, Long Wide and Deep Breathing, 3-Part Breathing, Alternate Nostril Breathing, Humming Breath
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Candle Gazing, Walking Meditation, Mindful Eating Practice, Breath Centered Meditation, Meditation on a Word Prayer or Mantra, Meditation on a Feeling
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Specific Imagery Practice 1, Specific Imagery Practice 2, Non-Specific Imagery Practice, Imagining a Positive Outcome, Intention Setting Practice
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Meditation to Inspire Compassion, The Practice of Cultivating Compassion
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Harmonizing with the Earth Element, Harmonizing with the Water Element, Harmonizing with the Fire Element, Harmonizing with the Air Element, Harmonizing with the Ether Element, Cooking and Eating as a Way to Connect with Nature
Dosha Quiz
How do I spend my time (Chapter 9)
The Maya Koshas (Chapter 3)
