Johnson Chong Programme

A beginner’s guide to understanding the self, connecting to your body and deepening your awareness both on and off the mat.

Welcome to this 7 day Connecting the Mind, Body & Soul Program focusing on helping you to connect your mind, body and soul on a deeper and more authentic level. The aim of this program is to help you arrive at a more centered, joyful, loving and peaceful version of you.

Each day there will be a short intro video that will offer you a new perspective and a lesson for you to integrate. Then, you’ll have a 10-15 min meditation experience to practice so that you can solidify the lesson into your mind, body and heart. After each meditation, there will be a short journaling prompt for you to write down what you’ve experienced. These are optional to do, but remember that the more time you put in for yourself, the more value you will find out of the programme.

How to ground yourself, and connect into the present moment

To develop the awareness to ground yourself and stay present no matter what situation is presented before you is a vital skill to have. In this talk, we explore the science behind the practice of visualization and why it’s such a powerful tool in helping us to connect to the present moment and more deeply into ourselves.

Practice: 

Music Credit: Relaxing Handpan Music (432 Hz) by Copy​r​ight Free Music to Create

Now that you’ve completed the practice. Here are some optional journaling prompts to help you reflect and go a little deeper. In your journal, please contemplate and write about the following:

1) What​ ​kind of physical sensations or perhaps visuals were you experiencing during the breath practice?

2)  What was arising within you physically, mentally and emotionally during the purification breath?

Contraindications for Kapalabhati (purification breath) – Do not practice intense pumping of the belly if you currently are pregnant, menstruating, have low/high blood pressure, experiencing migraines, have glaucoma, have existing cardiovascular disease.

How to transform overwhelming and negative thoughts that arise from the ego when you’re trying to progress in your physical practice.

In today’s lesson, we discuss how to transform overwhelming and negative thoughts that arise from the ego. According to the yogis, the ego is actually one of the main causes of suffering. Tune in as we breakdown the purpose of the ego and how it helps and hinders our ability to live a more balanced and centered life.

Practice: 

Music Credit: Yin Meditation Cello by Jesse Ahmann

Digeridoo Dreamtime by Giuliano Sacchetto-Giordano Trivellato

Now that you’ve completed the practice. Here are some optional journaling prompts to help you reflect and go a little deeper. In your journal, please contemplate and write about the following:

1) Were you able to associate certain physical points of discomfort with stories of the ego? If so, what did you discover?

2) What do you understand more clearly about the role of your ego in your life from today’s experience?

3) What are your main takeaways about your inner dialogue with your ego?

How to practice non-attachment and surrendering to the present moment

Einstein said “the most important decision we make is whether we believe we live in a friendly or a hostile universe.” What he was talking about was really about surrendering to a force that is much greater than you. If you are constantly living in a state where you feel the world is against you, you will try to control everything in your life in an unsustainable and unhealthy way. In today’s discussion, we talk about the power of surrender and begin the journey of learning how to practice non-attachment.

Practice: 

Music Credit: Love and Healing Frequency 528 Hz by Zen Meditation Music, Shamanic Drums Ceremony in 432 Hz by Ford

Now that you’ve completed the practice. Here are some optional journaling prompts to help you reflect and go a little deeper. In your journal, please contemplate and write about the following:

1) Name the doubt, worry or fear that you uncovered? Where does it live in the physical body? Were you able to understand what was causing this story?

2) What was the process of acknowledging the worst possible outcome like? Scary? Exciting? Liberating? And what did you learn about yourself in acknowledging it instead of ignoring it?

3) After acknowledging the worst possible outcome, were you successful in energetically releasing it out of your body? And if not, why do you feel that is?

How to diffuse anger and transform it into motivation

Anger is a powerful energy that can either tear worlds apart or be used as a motivating force to build something new and exciting. In today’s lesson, discover how you relate to anger? And is it possible to hone your anger for your benefit?

Practice: 

Music Credit: Love and Healing Frequency 528 Hz by Zen Meditation Music, Shamanic Drums Ceremony in 432 Hz by Ford, Deep Alpha Binaural Beats by Music Mind Magic

Now that you’ve completed the practice, here are some optional journaling prompts to help you reflect and go a little deeper. In your journal, please contemplate and write about the following:

1) What did you choose to work on today (the situation in your life that is currently bringing up frustration or anger)?

2) While you were doing the bioenergetic bouncing of the legs, what were you experiencing physically, mentally and emotionally?

2) What insights did you gain from the anger process? And what steps will you now take in improving the situation you chose in question 1?

How to love yourself fully by accepting the hidden parts of yourself

Chronic self-loathing and self-punishing behaviours are detrimental to your physical, mental and emotional health. Every person has shadows that they like to keep in the closet. It is up to each person to decide how much they would like to divulge to the public. However, even if those shadows are kept hidden, we still at the very least, need to acknowledge them, otherwise we will never truly feel at home in our own skin. In today’s talk, we investigate what it truly means to accept your whole self.

Practice: 

Music Credit: Relaxing Handpan Music (432 Hz) by Copyright Free Music to Create, Shamanic Drums in Ceremony 432 Hz by Ford, Solfeggio Oneness 963 Hz by Tibetan Bowl

Now that you’ve completed the practice. Here are some optional journaling prompts to help you reflect and go a little deeper. In your journal, please contemplate and write about the following:

1) What was your physical, mental and emotional experience with the chaotic breathing process?

2) What did you discover in your ‘basement’ that needs a little bit more attention, care and love? What memory or past experience did you revisit?

3) What did you learn/understand/remember about yourself witnessing this time again? How did this experience help you in feeling more whole?

How to release the lack-based beliefs to adopt an abundance based mindset

Did you know that physical issues surrounding your pelvis might be energetically associated with your ability to lack-based beliefs to invite abundance into your life? A lack-based belief, also known as a scarcity mindset is when you think that you will never have enough; not enough time, not enough money, love, success, etc. There is an insatiable hunger that drives you to race towards an imaginary finish line, and this pressure is not healthy over time. In today’s discussion, you are invited to tap into your relationship with your story of ‘enough-ness’. Tune in and unblock all that is keeping you from stepping fully into a truly abundance mindset.

Practice:

Music Credit: Breathwork Beats #5 by Touek, The 7 Healers Vol. 2 – Sacral Chakra by Narek Mirzaei

Now that you’ve completed the practice. Here are some optional journaling prompts to help you reflect and go a little deeper. In your journal, please contemplate and write about the following:

1) What was the pelvic movement and breath practice like for you? Exciting? Challenging?

2) Without judgment, are your tendencies in your decision-making and relationships in life, more on the lines of indulgence or denial?

3) When you traveled back in time, what did you discover about your relationship with your perception of ‘enough-ness’? What did your younger self truly want?

4) Did you find any comfort/peace in reclaiming your younger self? What did that feel like in the body?

The most important practice to integrate as a daily ritual: how to internalize and feel gratitude. 

Many studies have researched how gratitude changes the brain. The University of Berkeley showed that those who wrote gratitude letters reported better mental health 4-12 weeks after their writing exercise ended as opposed to those that didn’t. They found that practicing gratitude disentangled participants from negative emotional states. When you are looking for the silver lining of an experience that seems awful at first, you are entraining the brain to focus on the benefits. Today, we are diving into the felt experience of gratitude. Gratitude is much more than a thought, it is a vibrational experience felt deep within your mind, body and heart.

Practice: 

Music Credit: Heart Alignment by Music of Wisdom

Now that you’ve completed the practice. Here are some optional journaling prompts to help you reflect and go a little deeper. In your journal, please contemplate and write about the following:

1) What was the experience of gratitude like in your body? Was it warm? cool? electrical? etc. Was it predominantly in one region of the body more than another? (It’s important to note it, so that you can practice duplicating this feeling over and over again).

2) Write down a list of what you were visualizing gratitude for.

3) What challenging situations were you able to find gratitude for?

4) Are there any situations that you are currently working on developing gratitude for? If so, write them down, and practice Day 7 again on a different day when you’re ready.