Post by Mysti on Aug 6, 2007 19:46:26 GMT -5
Allan2nd : ok
Shaman : Before we start
Shaman : is there any questions or comments from last weeks class?
Allan2nd : nty
Novie : nty
spiritofthelynx : nope
WolfofChaos : nty
Shaman : Okay then we shall continue
Shaman : Now we have met our totems
Shaman : and are learning their aspects
Shaman : Once you have this in mind
Shaman : then the next step is to strengthen yourself
8WolfofChaos has left the conversation.
Shaman : Most people just assume that all this is easy and does not require work
Shaman : oh are they ever wrong
Shaman : You have to have the correct mind set
Shaman : and that takes practice
8†Derek¤Flac† has joined the conversation.
Shaman : A secret to mastering intense shamanic trance states and experiencing ecstatic flight of the soul into other realms of existence is a mind trained to concentrate.
†Derek¤Flac† : I am Roman Catholic...
†Derek¤Flac† : but I rp
†Derek¤Flac† : ?but I rp
Shaman : Concentration is the ability to focus your thoughts and attention on a chosen subject. With most of us this ability is weak.
Shaman : Welcome to class Derek
8†Derek¤Flac† has left the conversation.
Shaman : When we attempt to concentrate on a subject we are soon distracted by stray or unrelated thoughts.
Shaman : The purpose of this is to give you the necessary mental training tools to develop the ability to produce vivid three-dimensional imagery by conscious deliberate activation of your subconscious mind in which you are in full control.
8WolfofChaos has joined the conversation.
Shaman : Notice I say IN FULL CONTROL
Shaman : This basic tool is the ability to concentrate the mind deeply and intensively. Concentration, will power, and visualization are closely related.
Shaman : When you increase your ability in one of those areas your abilities in the others are simultaneously developed.
Shaman : The goal of mind training can be divided into several sub-goals which will not necessarily be mastered in the order.
Shaman : In fact when you regularly practice the exercises given later, you may find that several of them are attained simultaneously.
Shaman : Development of one ability often leads to the attainment of other abilities as well.
Shaman : These sub-goals are:
Shaman : 1. To develop the ability to rapidly and intensely concentrate on any desired subject or object as long as necessary ant to instantly change your attention to another subject or object at will.
Shaman : *and*
Shaman : 2. To develop a keep sense of observation and to think deeply using your inherent intellectual potential to the fullest extent possible.
Shaman : 3. To concentrate so intensely that your physical environment, distracting stimuli, or anything unrelated disappears from your awareness.
Shaman : (This may be the hardest one for many)
Shaman : 4. To concentrate on an imagined sensory stimulation so intensely that, with your eyes closed, you experience it similar to a hallucination. For example you concentrate on a banana and are able to see it clearly in your minds eye, smell it, and taste it.
Shaman : 5. To produce the same effect with your eyes open. For example, you visualize a candle with your eyes closed and see it in your minds eye, vividly, in complete detail.
Shaman : Then you open your eyes while continuing to concentrate on the image of the candle to such an extent that you are not aware of the objects in your physical environment.
Shaman : 6. To take a vividly visualized image, such as a flower, and to project it into two dimensional space, such as on a piece of paper, vividly enough that it appears to you to be like a picture or photograph that you can trace with a pencil.
Shaman : 7. To project an image into three dimensional space so that you see it in the same way you would if looking at the real thing with your eyes open.
Shaman : 8. To be able to mentally change your perception of physical objects at will. For example you look at a piece of white paper and imagine it turning blue until you see it as blue.
Shaman : When you can do this you will be able to produce physical phenomena on your body such as sensations of pain or pleasure, and the elimination of actual pain.
Shaman : 9. To create any feeling or emotional state such as happiness, anger, sadness, peace, contentment, and so forth instantly and at will.
Shaman : When you can do this you will be able to change your spontaneous emotional reactions when they are aroused. For example you will be able to turn feelings of anger, anxiety, fear, sadness, or depression into joy, confidence, happiness, contentment and so forth
Shaman : 10. To combine more than one intense sensory experience. For example, you visualize a dog in front of you, hear him bark, feel his fur when you pet him, and smell him. Or visualize a rose so clearly you see it on the table, can smell it, and feel it's tho
Shaman : and feel its thorns when you touch it
Shaman : 11. To rapidly produce all of the phenomena mentioned above. For example, at first it will take an extended period of time to produce the image of a rose.
Shaman : With sufficient practice you will be able to produce a three dimensional image of a rose simply deciding to do so and saying to yourself something like, "I want to see a rose in front of me now."
8Flutterby has joined the conversation.
Shaman : Or by saying "I feel happy" you instantly feel a wave of happiness filling your entire being.
Allan2nd : welcome to class flutters
Shaman : 12. To produce all of the above phenomena not only rapidly, but also under adverse conditions, such as distractions from people, noises, physical or psychological discomfort.
Flutterby : ty
Shaman : Concentration can be defined as directing thoughts and attention to some topic or object and keeping the attention firmly on it.
Shaman : Therefore in concentration exercises you need to:
Shaman : 1. Select an object of concentration.
Shaman : 2. Direct your thoughts and attention on it
Shaman : 3. Keep your attention on it and intensively think about it.
Shaman : 4. Prevent any unrelated and distracting thoughts from entering your mind.
Shaman : That is, as soon as unrelated or distracting thoughts enter your mind you need to send it away and again concentrate and think about your object.
Shaman : With practice fewer and fewer unrelated thoughts will occur and your periods of undisturbed concentration will lengthen.
Shaman : Again the magic word - Practice Practice Practice
Shaman : Any questions or comments so far?
spiritofthelynx : nty
Novie : nty
Flutterby : nty
Allan2nd : nty
Shaman : good
Shaman : If you have any questions, please do not hesitate to ask
Shaman : Mental Processes used in concentration
Shaman : 1. INTELLECT: You think about the object of concentration; that is, you think about its form, color, shape, material of which it was made, its use, and so forth.
Shaman : You analyze it, remember everything you know about it, and eventually think about how it could be improved.
Shaman : At this point you think in terms of words. You speak mentally (not aloud) and tell yourself in your mind whatever comes to you pertaining to the object.
Shaman : It's important at this stage to develop in your mind an uninterrupted flow of thoughts and speaking related to the object.
Shaman : Your thinking should be similar to the uninterrupted flow of oil poured from a bottle.
Shaman : As long as this uninterrupted thought flow is maintained your concentration will not be broken.
Shaman : 2. WILLING: You make decisions to keep concentrating and think about your object of concentration until a determined period of time is spent.
Shaman : You keep returning your attention to the object of concentration as soon as your thoughts slip away, and keep sending away unrelated thoughts.
Shaman : 3. IMAGINATION: You need to visualize and clearly imagine the object of your concentration with closed eyes.
Shaman : When you begin exercising you may have very little ability to visualize however with time you will develop "eidetic imagery."
Shaman : This is the ability to see the object in your mind as clearly as you can when you are looking at it with open eyes and to keep the image in your mind as long as you want.
Shaman : After your exercise session is completed it's important to refuse to think about your object of concentration until your next session. This will prevent obsessive thinking about it.
Shaman : This is also what is know as photographic memory
Shaman : a handy tool in everyday life
Shaman : Now for some General Rules
Shaman : OBJECT OF CONCENTRATION: The object of your concentration exercise can be anything: a coin, a stamp, a candle, a flower, or a quartz crystal are all good.
Shaman : Each of those have enough detail to help keep your mind focused, but are not so complex as to lead you away from the purpose of the exercises.
Shaman : Using a flower bud or a crystal as the object of your concentration will have a tendency to develop your clairvoyant abilities.
Shaman : After you develop proficiency in concentrating on simple physical objects you can begin using intellectual topics, abstract ideas, and more complex objects.
Shaman : PLACE FOR EXERCISES: In the beginning its best to find a quiet place where you can be undisturbed. This could be your own room, a church, or any other private place.
Shaman : You might find it useful to use ear plugs such as those made of wax and cotton which are available in most drug stores.
Shaman : As you gain proficiency noises and the environment will not distract you and you will be able to exercise anywhere.
Shaman : Just make sure you are comfortable and relaxed
Shaman : otherwise you will not be able to concentrate enough
Shaman : REGULARITY AND PERSISTENCE: Regularity and persistence in exercising is extremely important. Do not miss even one day.
Shaman : Ideally the exercises should be practiced twice a day, once in the morning and once in the evening, and if possible at the same time every day.
Shaman : This helps set the mind and body into a routine
Shaman : It makes it easier and easier
Shaman : DURATION OF EXERCISES: Don't demand too much of yourself at the beginning.
Shaman : Start with exercises lasting one minute or less, but do them regularly and correctly.
Shaman : The exercises may be difficult and boring in the beginning, but they will become fun when they become habit and you realize the positive effects they have on you in terms of better mental functioning.
Shaman : INCREASE DURATION OF EXERCISES: When you gain some proficiency with a one minute exercise gradually increase the duration of the exercise by an additional one minute per day.
Shaman : When you are able to think intensively about any selected object or topic without interruption for 15 minutes you will have made tremendous progress.
Shaman : If you are interested in occult, magical, or shamanic abilities you should gradually extend your practice to an hour or more.
Shaman : The 15 minute time period should be maintained when it is reached.
Shaman : An effort should then be made to improve the quality of your concentration and to keep improving it until no disruptive thoughts appear during this period.
Shaman : It's best to get an inexpensive digital kitchen timer to measure the length of your exercises. These can be set in one minute increments and make no distracting noise from the time they are activated to the time they ring.
Shaman : BODY POSITION: During the exercises your body should be erect, with your spine, neck and head forming one straight line.
Shaman : You may find it helpful to do these exercises sitting in a straight backed chair, your feet flat on the floor, and your hands resting on your knees.
Shaman : Sitting indian style is another option for those who prefer this position
Shaman : BODY RELAXATION: Your body relaxation must be complete, except for the muscles which hold your body in the appropriate position.
Shaman : Make an effort to relax every muscle before starting the exercises. If, during the exercise, you notice that nay muscle is getting tense, immediately relax it then return to the exercise.
Shaman : Although you need to be completely physically relaxed, you should not fall asleep and your mind should be alert. The rule is that your body should be relaxed, and your mind intensively active.
Shaman : QUIETING THE MIND: This is done before the exercises begin. You do this by (1) excursion of thoughts and (2) rhythmic breathing.
Shaman : (1) Excursion of Thoughts: Before starting an exercise relax your mind and let your thoughts come and go as they please.
Shaman : It's important to keep a distance from your thoughts and just observe them as you would observe the flow of a river from a bridge.
Shaman : Don't get involved and carried away by passing thoughts, just observe them indifferently and they will slow down after a couple of minutes.
Shaman : This takes practice so do not give up
Shaman : (2) Rhythmic Breathing: It's very good to breathe rhythmically before the actual exercises in concentration are started.
Shaman : Your heart beat should be used as a measure.
Shaman : The rule is that your inhalation should equal your exhalation in duration, and the pauses between inhalation and exhalation, as well as those between exhalation and inhalation, should last half as long as the inhalation.
Shaman : For example inhale for 6 heart beats, hold your breath for 3 heart beats, then exhale for 6 heart beats, hold your breath for three heart beats, and repeat.
Shaman : make sense?
Shaman : it is confusing in the beginning
Allan2nd : ok
Shaman : This should be whatever length of time is comfortable to you since the actual length of time is not important, but the regularity and pattern is.
WolfofChaos : makes sense
Flutterby : yes
Shaman : It's important that your breathing be done effortless and without any strain.
spiritofthelynx : makes sense
Shaman : During inhalation think and imagine how air is entering and filling your lungs, during retention imagine how it is absorbed by your lungs, and during exhalation visualize how it smoothly leaves your lungs.
Shaman : These exercises should calm your mind and let you create a temporary distance from distracting everyday events.
Shaman : The number of rhythmic breaths taken can vary from 6 to 20 depending on your mood and the available time.
Shaman : DECISION: As you begin your exercise session think to yourself, "I shall concentrate on this (name of object) for (amount of time).
Shaman : ). I shall permit no other thoughts to enter my mind. If any unrelated thought enters my mine I will immediately send it away and concentrate on this (name of object).
Shaman : Every day I am concentrating better and better. I shall concentrate on this (name of object) for (amount of time) and nothing will distract me."
Shaman : By doing this it helps get you in the mind set you need to practice
Shaman : I think I am going to stop here. The next time we meet we will discuss specific exercises
Shaman : Thank you all for coming tonight
Novie : Ty Shaman
Flutterby : thanks!
Shaman : You are all welcome
8WolfofChaos is away.
Flutterby : a wonderful reminding!
spiritofthelynx : great class thank you
Shaman : If you have any questions feel free to ask
Allan2nd : thank you shamn great class
Shaman : Otherwise walk in peace
Shaman : until next week - be safe and be well
Shaman : Before we start
Shaman : is there any questions or comments from last weeks class?
Allan2nd : nty
Novie : nty
spiritofthelynx : nope
WolfofChaos : nty
Shaman : Okay then we shall continue
Shaman : Now we have met our totems
Shaman : and are learning their aspects
Shaman : Once you have this in mind
Shaman : then the next step is to strengthen yourself
8WolfofChaos has left the conversation.
Shaman : Most people just assume that all this is easy and does not require work
Shaman : oh are they ever wrong
Shaman : You have to have the correct mind set
Shaman : and that takes practice
8†Derek¤Flac† has joined the conversation.
Shaman : A secret to mastering intense shamanic trance states and experiencing ecstatic flight of the soul into other realms of existence is a mind trained to concentrate.
†Derek¤Flac† : I am Roman Catholic...
†Derek¤Flac† : but I rp
†Derek¤Flac† : ?but I rp
Shaman : Concentration is the ability to focus your thoughts and attention on a chosen subject. With most of us this ability is weak.
Shaman : Welcome to class Derek
8†Derek¤Flac† has left the conversation.
Shaman : When we attempt to concentrate on a subject we are soon distracted by stray or unrelated thoughts.
Shaman : The purpose of this is to give you the necessary mental training tools to develop the ability to produce vivid three-dimensional imagery by conscious deliberate activation of your subconscious mind in which you are in full control.
8WolfofChaos has joined the conversation.
Shaman : Notice I say IN FULL CONTROL
Shaman : This basic tool is the ability to concentrate the mind deeply and intensively. Concentration, will power, and visualization are closely related.
Shaman : When you increase your ability in one of those areas your abilities in the others are simultaneously developed.
Shaman : The goal of mind training can be divided into several sub-goals which will not necessarily be mastered in the order.
Shaman : In fact when you regularly practice the exercises given later, you may find that several of them are attained simultaneously.
Shaman : Development of one ability often leads to the attainment of other abilities as well.
Shaman : These sub-goals are:
Shaman : 1. To develop the ability to rapidly and intensely concentrate on any desired subject or object as long as necessary ant to instantly change your attention to another subject or object at will.
Shaman : *and*
Shaman : 2. To develop a keep sense of observation and to think deeply using your inherent intellectual potential to the fullest extent possible.
Shaman : 3. To concentrate so intensely that your physical environment, distracting stimuli, or anything unrelated disappears from your awareness.
Shaman : (This may be the hardest one for many)
Shaman : 4. To concentrate on an imagined sensory stimulation so intensely that, with your eyes closed, you experience it similar to a hallucination. For example you concentrate on a banana and are able to see it clearly in your minds eye, smell it, and taste it.
Shaman : 5. To produce the same effect with your eyes open. For example, you visualize a candle with your eyes closed and see it in your minds eye, vividly, in complete detail.
Shaman : Then you open your eyes while continuing to concentrate on the image of the candle to such an extent that you are not aware of the objects in your physical environment.
Shaman : 6. To take a vividly visualized image, such as a flower, and to project it into two dimensional space, such as on a piece of paper, vividly enough that it appears to you to be like a picture or photograph that you can trace with a pencil.
Shaman : 7. To project an image into three dimensional space so that you see it in the same way you would if looking at the real thing with your eyes open.
Shaman : 8. To be able to mentally change your perception of physical objects at will. For example you look at a piece of white paper and imagine it turning blue until you see it as blue.
Shaman : When you can do this you will be able to produce physical phenomena on your body such as sensations of pain or pleasure, and the elimination of actual pain.
Shaman : 9. To create any feeling or emotional state such as happiness, anger, sadness, peace, contentment, and so forth instantly and at will.
Shaman : When you can do this you will be able to change your spontaneous emotional reactions when they are aroused. For example you will be able to turn feelings of anger, anxiety, fear, sadness, or depression into joy, confidence, happiness, contentment and so forth
Shaman : 10. To combine more than one intense sensory experience. For example, you visualize a dog in front of you, hear him bark, feel his fur when you pet him, and smell him. Or visualize a rose so clearly you see it on the table, can smell it, and feel it's tho
Shaman : and feel its thorns when you touch it
Shaman : 11. To rapidly produce all of the phenomena mentioned above. For example, at first it will take an extended period of time to produce the image of a rose.
Shaman : With sufficient practice you will be able to produce a three dimensional image of a rose simply deciding to do so and saying to yourself something like, "I want to see a rose in front of me now."
8Flutterby has joined the conversation.
Shaman : Or by saying "I feel happy" you instantly feel a wave of happiness filling your entire being.
Allan2nd : welcome to class flutters
Shaman : 12. To produce all of the above phenomena not only rapidly, but also under adverse conditions, such as distractions from people, noises, physical or psychological discomfort.
Flutterby : ty
Shaman : Concentration can be defined as directing thoughts and attention to some topic or object and keeping the attention firmly on it.
Shaman : Therefore in concentration exercises you need to:
Shaman : 1. Select an object of concentration.
Shaman : 2. Direct your thoughts and attention on it
Shaman : 3. Keep your attention on it and intensively think about it.
Shaman : 4. Prevent any unrelated and distracting thoughts from entering your mind.
Shaman : That is, as soon as unrelated or distracting thoughts enter your mind you need to send it away and again concentrate and think about your object.
Shaman : With practice fewer and fewer unrelated thoughts will occur and your periods of undisturbed concentration will lengthen.
Shaman : Again the magic word - Practice Practice Practice
Shaman : Any questions or comments so far?
spiritofthelynx : nty
Novie : nty
Flutterby : nty
Allan2nd : nty
Shaman : good
Shaman : If you have any questions, please do not hesitate to ask
Shaman : Mental Processes used in concentration
Shaman : 1. INTELLECT: You think about the object of concentration; that is, you think about its form, color, shape, material of which it was made, its use, and so forth.
Shaman : You analyze it, remember everything you know about it, and eventually think about how it could be improved.
Shaman : At this point you think in terms of words. You speak mentally (not aloud) and tell yourself in your mind whatever comes to you pertaining to the object.
Shaman : It's important at this stage to develop in your mind an uninterrupted flow of thoughts and speaking related to the object.
Shaman : Your thinking should be similar to the uninterrupted flow of oil poured from a bottle.
Shaman : As long as this uninterrupted thought flow is maintained your concentration will not be broken.
Shaman : 2. WILLING: You make decisions to keep concentrating and think about your object of concentration until a determined period of time is spent.
Shaman : You keep returning your attention to the object of concentration as soon as your thoughts slip away, and keep sending away unrelated thoughts.
Shaman : 3. IMAGINATION: You need to visualize and clearly imagine the object of your concentration with closed eyes.
Shaman : When you begin exercising you may have very little ability to visualize however with time you will develop "eidetic imagery."
Shaman : This is the ability to see the object in your mind as clearly as you can when you are looking at it with open eyes and to keep the image in your mind as long as you want.
Shaman : After your exercise session is completed it's important to refuse to think about your object of concentration until your next session. This will prevent obsessive thinking about it.
Shaman : This is also what is know as photographic memory
Shaman : a handy tool in everyday life
Shaman : Now for some General Rules
Shaman : OBJECT OF CONCENTRATION: The object of your concentration exercise can be anything: a coin, a stamp, a candle, a flower, or a quartz crystal are all good.
Shaman : Each of those have enough detail to help keep your mind focused, but are not so complex as to lead you away from the purpose of the exercises.
Shaman : Using a flower bud or a crystal as the object of your concentration will have a tendency to develop your clairvoyant abilities.
Shaman : After you develop proficiency in concentrating on simple physical objects you can begin using intellectual topics, abstract ideas, and more complex objects.
Shaman : PLACE FOR EXERCISES: In the beginning its best to find a quiet place where you can be undisturbed. This could be your own room, a church, or any other private place.
Shaman : You might find it useful to use ear plugs such as those made of wax and cotton which are available in most drug stores.
Shaman : As you gain proficiency noises and the environment will not distract you and you will be able to exercise anywhere.
Shaman : Just make sure you are comfortable and relaxed
Shaman : otherwise you will not be able to concentrate enough
Shaman : REGULARITY AND PERSISTENCE: Regularity and persistence in exercising is extremely important. Do not miss even one day.
Shaman : Ideally the exercises should be practiced twice a day, once in the morning and once in the evening, and if possible at the same time every day.
Shaman : This helps set the mind and body into a routine
Shaman : It makes it easier and easier
Shaman : DURATION OF EXERCISES: Don't demand too much of yourself at the beginning.
Shaman : Start with exercises lasting one minute or less, but do them regularly and correctly.
Shaman : The exercises may be difficult and boring in the beginning, but they will become fun when they become habit and you realize the positive effects they have on you in terms of better mental functioning.
Shaman : INCREASE DURATION OF EXERCISES: When you gain some proficiency with a one minute exercise gradually increase the duration of the exercise by an additional one minute per day.
Shaman : When you are able to think intensively about any selected object or topic without interruption for 15 minutes you will have made tremendous progress.
Shaman : If you are interested in occult, magical, or shamanic abilities you should gradually extend your practice to an hour or more.
Shaman : The 15 minute time period should be maintained when it is reached.
Shaman : An effort should then be made to improve the quality of your concentration and to keep improving it until no disruptive thoughts appear during this period.
Shaman : It's best to get an inexpensive digital kitchen timer to measure the length of your exercises. These can be set in one minute increments and make no distracting noise from the time they are activated to the time they ring.
Shaman : BODY POSITION: During the exercises your body should be erect, with your spine, neck and head forming one straight line.
Shaman : You may find it helpful to do these exercises sitting in a straight backed chair, your feet flat on the floor, and your hands resting on your knees.
Shaman : Sitting indian style is another option for those who prefer this position
Shaman : BODY RELAXATION: Your body relaxation must be complete, except for the muscles which hold your body in the appropriate position.
Shaman : Make an effort to relax every muscle before starting the exercises. If, during the exercise, you notice that nay muscle is getting tense, immediately relax it then return to the exercise.
Shaman : Although you need to be completely physically relaxed, you should not fall asleep and your mind should be alert. The rule is that your body should be relaxed, and your mind intensively active.
Shaman : QUIETING THE MIND: This is done before the exercises begin. You do this by (1) excursion of thoughts and (2) rhythmic breathing.
Shaman : (1) Excursion of Thoughts: Before starting an exercise relax your mind and let your thoughts come and go as they please.
Shaman : It's important to keep a distance from your thoughts and just observe them as you would observe the flow of a river from a bridge.
Shaman : Don't get involved and carried away by passing thoughts, just observe them indifferently and they will slow down after a couple of minutes.
Shaman : This takes practice so do not give up
Shaman : (2) Rhythmic Breathing: It's very good to breathe rhythmically before the actual exercises in concentration are started.
Shaman : Your heart beat should be used as a measure.
Shaman : The rule is that your inhalation should equal your exhalation in duration, and the pauses between inhalation and exhalation, as well as those between exhalation and inhalation, should last half as long as the inhalation.
Shaman : For example inhale for 6 heart beats, hold your breath for 3 heart beats, then exhale for 6 heart beats, hold your breath for three heart beats, and repeat.
Shaman : make sense?
Shaman : it is confusing in the beginning
Allan2nd : ok
Shaman : This should be whatever length of time is comfortable to you since the actual length of time is not important, but the regularity and pattern is.
WolfofChaos : makes sense
Flutterby : yes
Shaman : It's important that your breathing be done effortless and without any strain.
spiritofthelynx : makes sense
Shaman : During inhalation think and imagine how air is entering and filling your lungs, during retention imagine how it is absorbed by your lungs, and during exhalation visualize how it smoothly leaves your lungs.
Shaman : These exercises should calm your mind and let you create a temporary distance from distracting everyday events.
Shaman : The number of rhythmic breaths taken can vary from 6 to 20 depending on your mood and the available time.
Shaman : DECISION: As you begin your exercise session think to yourself, "I shall concentrate on this (name of object) for (amount of time).
Shaman : ). I shall permit no other thoughts to enter my mind. If any unrelated thought enters my mine I will immediately send it away and concentrate on this (name of object).
Shaman : Every day I am concentrating better and better. I shall concentrate on this (name of object) for (amount of time) and nothing will distract me."
Shaman : By doing this it helps get you in the mind set you need to practice
Shaman : I think I am going to stop here. The next time we meet we will discuss specific exercises
Shaman : Thank you all for coming tonight
Novie : Ty Shaman
Flutterby : thanks!
Shaman : You are all welcome
8WolfofChaos is away.
Flutterby : a wonderful reminding!
spiritofthelynx : great class thank you
Shaman : If you have any questions feel free to ask
Allan2nd : thank you shamn great class
Shaman : Otherwise walk in peace
Shaman : until next week - be safe and be well