FALL 2024
The Journey
The secret of your future is hidden in the now.
This program is a deepening practice; leading you through a powerful transformation of growth on a personal and professional plane. It is an eight weeks online course starting Monday 9th of September 2024.
Goals: Increased focus, a balanced nervous system, better decision making and thorough intentional work, aligned dialogue, reduced distress, and a supported body and mind. It is a Journey within, a gift to yourself.
Week Overview
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Summary:
Distress - Symptoms of depression and anxiety. How inner turmoil settles in the bodies. Becoming aware of reactive patterns, coming back to acceptance, grounding and the inner light.
Theory:
Theory on stress. What is good stress? When does it turn into distress (symptoms of depression and anxiety)? Balancing the pressure.
Theory of the autonomic nervous system (sympaticus and parasympaticus). How does alertness and fear affect our body? Aligning the nervous system.
Reflection:
Reactivity. You are only human. Identifying patterns of reactivity in physical, mental, emotional, and energetic bodies. When do you “lose it”? Making the unconscious conscious.
Reflection:
Grounding. In what situations are you grounded? Calling upon our safe anchor, what is it that grounds you and brings you back to consciousness, to the moment, to alignment?
Bull talk / Growth-pep-talk
Starting with the now, then - take the first step in one direction. Ladder of growth. The future is hidden in the now. Start with accepting the now and witness growth. The importance of acceptance in order to come back to the now, judgement and analysis and fixing only brings about further reactive patterns. Compassion, compassion, compassion is the FIRST KEY <3
Tool / Practice
Inner light contemplation. A dance between Grounding and Compassion. Mindful Body Scan, observing what is, acceptance of the human-ness, self-compassion, allow yourself to be fully you, no need to fix anything, allow yourself to be.
Homework (optional)
Baseline evaluation (a simple 0-10 on the bodies).
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Summary:
Focus is the point of interest. Identifying distractions - inner and outer, and working on techniques to eliminate or cope.
Theory on Focus
Seeing clearly what is in the point of interest. Why we have to identify the interest or intention in order to succeed at focus. The power of intention and clear aims; “Aim for the target”. How we use this in work, dialogue, goals.
Theory on Distractions
We explore the many distractions from being one with the present moment.
External distractions (noise)
Internal distractions (mind, history, the body keeps the score).
Reflection
What measures can you make for yourself to reduce distractions? Limiting outer distractions through conscious choices. Working on the monkey mind, cultivating focus.
Tool / Scheduling
We set specific intentions and goals.
We dedicate time on the schedule to our goals
We set a buffer into the schedule to come back to alignment.
We prioritize what is in alignment with our values and what makes us good (bodies).
Tool / Practice
Monkey mind and the rope. A focused attention meditation.
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Summary:
We explore theory of HRV (heart rate variability), and learn why and how breath and sound can alter our nervous system and state of being (through the vagus nerve and sound vibrations). We touch upon the role of carbon dioxide in anxiety and how we can slow the breath to restore equilibrium in the acididy in the blood.
Theory on HRV
What is it?
How can we measure it? Errors in the watches and algorithms. Cautions.
How can we boost it? General.
Theory on anxiety
What is it? (fear of a thought)
What triggers it?
How can we cope with anxiety?
Reflection:
What boosts your HRV?
Tools / Practice:
4:8 breath.
Humming bee breath.
Homework:
Gaia yoga.
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Summary:
We explore the body battery, what charges and drains. We identify the tolerance window, and talk about resilience and balance of hypo- and hyper states.
Theory
About the Self vs the self. You are not your thoughts and emotions. You are way beyond. As soon as you put yourself into a box you have limited your Self into a self branded by ego.
Theory about ego mind, the way we see ourselves and the way others see us.
Reflection:
We listen inward - what does your heart tell you? What is your intuition? Dare to dream big, to unleash that inner potential. We dare to cast the net out wide, and then lean back to catch the ripe fruits. Abundance.
Tool / Practice:
We spend most of today in practice. Inner light meditation (you are not your thoughts, emotions, or any other distraction, you are way beyond).
Homework
Spending time with that inner light, the Self. Collecting moments in be-ing.
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Summary
We move from connecting with our Heart space to communicating the Truth (boundaries, not compromising ourself, creating distance, tearing down our bodies), and respecting other Paths. We explore the Wheel of Consent, and how turmoil in any dialogue human to human often is rooted in misunderstanding - we spend time with the terms and the consent.
Theory
Boundaries vs expecations.
Tool / Practice:
Self-respect. Truth. Listening in and sharing the inner Truth. Speaking up our boundaries, preferably before burnt out or panic attacks. Kind of like responding to the growl (knurring) before the dog bites.
Homework:
Expression, in any form. Artistic, movement, poetry, new project at work aligned with inner vision, or other.
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Summary:
Lots of yummi breathwork and breath meditation for you. We practice more than 10 different breathing exercises to balance the nervous system, to reset the mind, to access the moment and your inner potential. You also get your very own digital copy of the Big Book of Breath, by Tiril.
Tools / Practice:
More than 10 breathwork practices today.
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Tiril is sharing her favorite tips on how to optimize the body for unleashing that inner potential. Rlections and bonds shared. Collective practice. Q&As. For corporate groups this session is delivered in the office in group.
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You may schedule a 1:1 call with Tiril this week. This is your personal time to clarify, ask questions and set new intentions. Corporations on request.
FOR BUSINESSES
Corporate Course
Want to share the Journey with your colleges? This is a good opportunity to improve work space, focus, dialogue and culture - and as a bonus you get a boost in mental- and physical health and personal growth.
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Many feel overwhelmed at work to the point where there is little coping and lots of spinning thoughts, irrational decision-making, discussions that lead no way.
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What about turning the turbulence and resistance into an opportunity? To use the feeling of “wrong” to a point of self-reflection - how can I use this situation to ask the right questions, to see opportunities, to take a break and ground myself and to hold space and listen? It always starts with yourself. You always have a choice.
THE BIG BOOK OF BREATH
A delicious collection of theory and practice of the yogic breath.
As a bonus all participants get access to this beautiful overview of the yogic breath.
Resources you will have access to through the course.
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An overview of stress and distress (symptoms of depression and anxiety), theory of the autonomic nervous system, reflection exercises and meditation exercises.
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The Big Book of Breath by Tiril. Get access to at least 15 breathing exercises and lots of theory about the yogic breath.
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Questionnaire for self assessment and evaluation. We track the symptom burden over time to evaluate the effects of the practice.
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An overview of intuition based living (first grounding- then heart connection with intuition - then a practice of speaking your truth out through dialoge and expression).
Testimonials
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Sunniva, 35
The "Inner Peace" course has provided me with the opportunity to gain a deeper understanding of the causes of my internal stress and the measures I can take to mitigate it in my daily life. Through effective meditation techniques and breathing exercises, combined with a philosophy that nurtures self-compassion and the concept of letting go, I have achieved greater clarity and a profound comprehension of what it takes to improve my well-being.
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Mathilde, 27
I've participated in several of Tiril's courses, and each time it's equally impressive. Tiril combines knowledge and wisdom beautifully. She conveys her material with confidence and immense engagement. Throughout the course, we were encouraged and motivated to explore the subjects on our own terms, free from guilt, pressure, or stress. Thank you! <3
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Heidi, 55
The course instructor was incredibly pleasant and the weekly themes covered the journey. There was a coherent theme throughout: both in the information provided and in how the instructor elaborated on the written material – demonstrating a well-structured approach. Tiril shares extensive knowledge and maintains an open and welcoming attitude. The reflections we engaged in, drawing from our own lives to articulate our thoughts, feelings, and emotions, were particularly insightful. Allocating time for meditation and learning various techniques was incredibly rewarding. Having access to the website with all the materials we covered in the course, along with meditation videos, adds significant value to the course.
Statistics
100% of the responses gave 10/10 in course satisfaction (on a 0-10 scale).
Early bird before 31st of May 2024: $300. (Full price $450).
Join now!
Course FAQ
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Yes, we record all video lessons and publish within 24 hours of the live session. The only thing we do not record is the dialogue between Tiril and the participants at the end of every session (based on previous feedback this non-recorded time is an appreciated platform to share and reflect in the group, to ask questions, to digest together. Welcome to watch the videos as many times as you’d like in the course period.
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Anyone who is curious and motivated.
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All participants get a link and information on their email before the course starts :) We go live through Google Meets, and all video recordings will be shared with the participants.
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For the 8 weeks + 2 weeks tail at the end.
The Journey
An eight week online *LIVE course toward inner peace with yoga researcher and instructor Tiril Elstad.
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Enter this way
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Week 1: Distress and Inner Peace
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Week 2: Union of mind, body, spirit
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Week 3: HRV, breath and sound
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Week 4: Energy and Intuition
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Week 5 and 6: Dialogue and Boundaries
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Week 7: Breath.
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Week 8: Closing Workshop.