CD Cover

Practices for Beginners CD

This audio CD was created for students who want help with their practice at home. Included on the CD are three practices for beginners. Janice leads the listener through the sequences that are 20 minutes long including a sitting meditation to start and a relaxation at the end. The routines are easy to follow.

Here is the link for free access to these audio-only yoga practices:

A 14 minute guided relaxation is now on our Facebook page:

All of the readings, unless otherwise noted, are from the book, A Complaint Free World: How to Stop Complaining and Start Enjoying the Life You Always Wanted by Will Bowen.

Week 1
  • Take the challenge: commit to no complaining, criticizing, gossiping or being sarcastic. Commit to 21 days in a row. Go back to Day 1 if you find yourself doing any of these behaviors. No pointing out to friends or family if they are complaining because that is you complaining about them.

  • “Contrary to popular belief, complaining does not lead to solving our problems. Rather it concretizes our challenges and justifies our inaction in doing anything to make things better. You are going to become more aware of negativity and complaining. In fact, it will be as if someone turned up the volume on complaining in your world. However, once you are aware of it, you can choose whether or not to participate.”

Week 2
  • From Yoga, The Art of Integration by Rohit Mehta: “Patanjali tells us the habits of the body and mind need to be eliminated and certain others maintained so the body and mind may function in a healthy manner. What to eliminate and what to keep is a matter regarding which each person has to decide for him or herself. In order to come to the right decision, one must observe oneself, one’s bodily tendencies and also one’s mental reactions. From such an observance one will be able to decide as to what hampers the healthy functioning of the body and the mind and what is conducive to healthy living.”

Week 3
  • “Negative thoughts are seeds we plant in the world through complaining. They will produce. Therefore, guard your thoughts. “Begin now to shift your comments from what is destructive to what is constructive. Negative thoughts are seeds we plant in the world through complaining. Our thoughts create our lives, and our words indicate what we are thinking. If you get nothing else from this book, this idea alone will transform your life. In every moment, you are creating your life with the thoughts you give primary attention to.”

Week 4
  • “We are shaped by our thoughts; we become what we think.” The Buddha
    “What you articulate, you demonstrate. Our thoughts create our lives, and our words indicate what we are thinking. If you will change your words, your thoughts will follow. Some people try to make this more difficult than it should be by switching their bracelet with every negative thought. The problem is that scientists estimate that we think about 70,000 thoughts every day. Over time, your negative thoughts will lessen significantly, but move the bracelet only when you complain, criticize, gossip, or say something sarcastic aloud.”

Week 5
  • “For many, griping about the weather, their spouse, their work, their bodies, their friends, their jobs, the economy, other drivers, their country, or whatever they are thinking about is something done dozens of times each and every day. Waiting for life to improve before undertaking the twenty-one-day Complaint Free challenge is like waiting until you are in great shape to begin a regimen of diet and exercise.”

Week 6
  • “Remember that your participation in this makes you part of a worldwide movement to improve the overall attitude of everyone in the world. Do it for your family. Do it for your nation. Do it for your children and their children yet to come. Do it because it’s a powerful first step toward world peace.”

Week 7
  • “Think of your mind as a manufacturer and your mouth as a customer. The manufacturer produces negative thoughts that are purchased by the customer when they are expressed as complaints. It goes like this: The manufacturer (your brain) produces a negative thought, which the customer (your mouth) purchases by complaining. If the customer will stop buying what the manufacturer produces, the manufacturer will retool. When you stop complaining about what you perceive to be wrong and begin to speak about what you are grateful for and what you desire, you force your manufacturer brain to develop a new product line. When you commit that what comes out of your mouth will be positive, your mind will become more aware of positive experiences to be used as raw materials to supply positive thoughts. As a result, the fundamental focus of your mind will shift.”

Week 8
  • “The first step to being different is to act like the person you aspire to become. It is the first step toward self-mastery. To trivialize this most important of actions by calling it “faking it” misses the point. You’re not faking it. You are being it, even if only momentarily, and even if only in a limited way compared to your ideal.”

More Help with Home Practice

The Iyengar Yoga Association of Greater New York has created excellent level I and Level II sequences for practice at home. Download the sequences here.