Welcome to NEW NORMAL Home Study Course
This is the HOME STUDY VERSION of a live recorded course that ran in May 2020, and therefore does not come with a Live Facebook Group.
However, you’re invited to connect in my Free Facebook Group here and share your reflections and experiences with us as you go through the course.
Welcome to New Normal!
**PLEASE READ THIS & WATCH THE VIDEO BELOW**
I’m so excited that you made the leap to join me on the magical journey.
Breathwork is one of the most powerful, transformational modalities available and I’m humbled and honoured to guide you through the next 11 days of connecting with your breath, and reconnecting with yourself.
From this place anything and everything is possible!
**PLEASE WATCH THE VIDEO AND READ THE INSTRUCTIONS**
THEN COME AND INTRODUCE YOURSELF IN THE GROUP
– Sharing your INTENTION & LOCATION
– Either a written post or recorded or Live Video…
– If it’s a video please keep it under 2 mins
BONUS – tell us how you found out about this course!
I challenge you to challenge yourself 😉
Please POST ANY QUESTIONS you have for me in the Facebook Group so we can benefit from collective sharing and wisdom as we spend this time together.
Daily practices will require between 30-60 minutes depending on the level of engagement you choose.
Don’t worry, this is a process and a practice and it’s certainly NOT about doing everything perfectly. We are here to have some fun too!
Let’s co-create a beautiful, sustainable and inspiring New Normal for both our individual and collective futures.
I look forward to seeing you inside!
Remember,
Breathe the change you wish to see in the world.
Philippa x
WATCH THE INTRO VIDEO HERE:
DAY 1
OVERVIEW & WHAT IS BREATHWORK
During this video I cover off the instructions and what breathwork is for me.
I explain the sympathetic and parasympathetic nervous system – how it interacts with our breathing – and why this is important.
At the end I guide you through an exercise for calming.
Enjoy!
WATCH THE VIDEO BELOW
PASSWORD: BREATHETHECHANGE
DAY 2
DAILY AUDIO PRACTICE & INSTRUCTIONS
Here is the first daily audio practice session.
It begins with a quick 2 minute introduction and then a guided part. This is a gentle practice to begin tuning in with your body and your breath.
The practice is around 14 minutes long.
Instructions:
- Listen to the audio file below
- The invitation is to do this practice twice per day, first in the morning and in the evening.
- After the session take a couple of minutes to make some notes of what you noticed/experienced.
Any questions please let me know – comment in the Facebook Group and tag me 🙂
PLAY AUDIO FILE HERE:
DAY 3
PHYSICAL ASPECTS OF BREATHING
I talk about what is functional breathing, why it’s important and why often it’s difficult to breathe deeply.
WATCH THE VIDEO BELOW
PASSWORD: BREATHETHECHANGE
DAY 4
IMPORTANCE OF GROUNDING AND BOX BREATHING EXERCISE
RECAP – Another relaxation technique that brings the inhale and exhale into balance.
Box Breath
- Inhale through your nose for a count of 4
- Hold your breath for a count of 4
- Exhale for a count of 4
- Hold your breath for a count of 4
- Repeat 4 times, building up to a few minutes for maximum benefit
NOTE: If a 4 count is too difficult you can reduce to 2,2,2,2 or 3,3,3,3. See what feels good for you and work your way up.
WATCH THE VIDEO BELOW
PASSWORD: BREATHETHECHANGE
DAY 5
IDENTIFYING YOUR VALUES
Something a little different for you today.
This is not specifically breathwork related, but IS related to what you wish to create in your NEW NORMAL.
As you may know I’m a fan of the work of Dr John Demartini.
I highly recommend taking this simple test to see what comes up as your highest values. This is different to other tests in that it looks at your life and how your values manifest daily, rather than societal ideals.
Post your highest values here and reflections once you’re done. (Test will probably take you 30mins)
GO HERE TO TAKE THE TEST or copy this into your browser: https://drdemartini.com/values/
DAY 6
THE MENTAL BODY & BREATHWORK
Today we will me talking about the mental body and breathwork.
WATCH THE VIDEO BELOW
PASSWORD: BREATHETHECHANGE
DAY 7
CHANGING YOUR PERCEPTIONS - DEMO
How our perception influences our view of the world.
Following on from yesterdays video about the mental body and perception, I want to introduce you to the work of Byron Katie.
Some of you may already be familiar with her work. In essence she is a master of helping people remove the biases from their perceptions, by using a simple formula based on 4 questions – giving rise to more peace and acceptance.
The video is a very powerful demonstration of how our perception can change in an instant, and how holding a certain frame or view can hold us back from life and create resentment.
I’m not indending to go through the full process here – as we are mainly focused on breathwork. However I feel this video is very powerful to show how quickly our lives can change when we are prepared to reconsider our stories and let them go.
Watch the video below.
If you’d like to know more, the full process is outlined on her website and in her book ‘Loving What Is’.
In brief:
Firstly we identify a troublesome thought, then we go through the inquiry process of uncovering more by asking the following questions:
Q1. Is it true?
Q2. Can you absolutely know that it’s true?
Q3. How do you react, what happens, when you believe that thought?
Q4. Who would you be without that thought?
More details can be found about The Work here: https://thework.com
I’d love to know what insights you have from watching this video. Post in the Facebook Group here.
DAY 8
EMOTIONS, TRAUMA & BREATHWORK
Today we will be going through the topics of emotions, trauma and breathwork
WATCH THE VIDEO BELOW
PASSWORD: BREATHETHECHANGE
DAY 9
Q&A - PLUS - INTRODUCTION TO CONNECTED BREATH PRACTICE
Today I will be answering questions and giving you an introduction to connected breath practice.
WATCH THE VIDEO BELOW
PASSWORD: BREATHETHECHANGE
DAY 10
CONSCIOUS CONNECTED BREATHWORK PRACTICE
This is a full introduction and explanation of the practice, contraindications and some of the things that might occur during the session. Please listen to this before you begin the audio session.
Audio 1 - Introduction
Audio 2 – Guided Audio Practice
This is a guided session taking you through the conscious connected breathwork practice. Ideally this is best done lying down so that you can fully relax your body, or if seated with support for your head/neck.
It should be obvious but this is practice should NOT be done whilst driving or operating machinery etc.
Ideally you will find a place where you will be uninterrupted and not disturbed for the duration of the exercise.
As always – breath is like medicine. Therefore you can go at your own pace. Slower, shallower breathing will reduce the intensity of your experience. Likewise faster, deeper breaths will intensify it. You are always in control of your experience.
ADVICE: If you have a history of trauma, Post Traumatic Stress Disorder (PTSD), Mental Health Issues etc and IN GENERAL, please go slowly and follow the wisdom of your body.
This is the ultimate authority and I invite you to pay attention to your own body and respond to its needs accordingly.
When we practice, our emotional energy can get stirred up. Sometimes during the practice we do not achieve a full resolution. If you’re feeling a little off kilter or incomplete, you can continue to use the connected breath for a while longer.
Likewise you can inquire around the experience you are having and sit with it, as it is likely going to reveal something to you.
Just because you’re not feeling joyful or happy doesn’t mean the practice didn’t work. It may be that you need to have a different experience for now to integrate and heal from. Try to remain free from judgment about the experiences you have.
To reiterate this is a process of getting better at feeling, we don’t always feel better immediately. If our emotions are activated, if we experience feelings/sensations etc something IS happening and it’s helpful to trust and follow what is unfolding.
Some things you may experience – tingling fingers / toes / lightheaded / dizzy / unfamiliar sensations / feeling energy moving. This can generally be counteracted by relaxing your exhale or making a sound/moving your body.
Always follow and respect your body and stop /slow down as necessary.
Things will return to normal shortly after you stop the practice.
As always if you have any questions about the practice or would like to share your experience, I invite you to do so here and TAG me.
Audio 2 - Guided Audio Practice
DAY 11
SPIRITUALITY, BREATHWORK & WHAT'S NEXT
If you’d love to continue this work together and really experience what NEXT LEVEL expansion and awareness is possible for you – please check out my other programmes or reach out to discuss working with me one on one. Also drop me a line and let me know how you found the course. I’d love to hear from you!
WATCH THE VIDEO BELOW
PASSWORD: BREATHETHECHANGE
BONUS
WIM HOF METHOD BREATHWORK - IMMUNITY / INFLAMMATION
Here is a guided breathwork session more oriented towards boosting immunity and reducing inflammation.
You can read more about the Wim Hof method and the science behind it here: https://www.wimhofmethod.com
Watch the video and do the exercise (and check out the safety guidelines linked in the video first)
Enjoy!
WATCH VIDEO BELOW
Philippa Wilkin
Thank You
Thank you so much for joining me on this journey!
I hope that during this time together you have begun to experience what’s really possible for you by learning to work with your breath. I invite you to continue exploring and discovering so you can reach new heights of clarity, confidence and peace for yours.
Remember,
Breathe the change you wish to see in the world.