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Online Course: i-tal meditation
Giving Thanks
"i-tal" is term used by Rastas to express a way of life based on VITAL foods and activities.
*This comprehensive online course is designed to assist individuals in enhancing their physical, mental, and emotional well-being by integrating ancient wisdom and modern practices. Through a combination of various Traditional Medicine , Qigong, Yoga, sustainable food growing, basic building skills, and self-awareness journaling, individuals will learn how to optimize their performance, recovery, and overall health.
Course Objectives
Learn how to clear space and allow for the bodies natural abilities to fully engage.
Course Timeline
Please move at your own pace and feel free to reach out anytime with questions, comments or concerns throughout the course.
Course Overview
Introduction to i-tal Living
Qigong for Energy and Recovery
Introduction to i-tal Living
Lesson 1:
Course Overview and Setting Intentions
- Learning the importance of natural wellness in daily living.
- Setting personal goals for the course.
- Introduction to basic breathing practices.
Foundations of TCM
Qigong for Energy and Recovery
Introduction to i-tal Living
Lesson 2:
Foundations of TCM
- Yin and Yang: Balancing Opposing Forces
- The Five Elements: Wood, Fire, Earth, Metal, Water
- Introduction to Meridians and Qi (Energy Flow)
TCM for ...
- Acupressure points for pain relief and recovery
- Herbal remedies for energy, recovery, and immune support
- Dietary principles in TCM: Seasonal Foods for balance and performance
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Qigong for Energy and Recovery
Qigong for Energy and Recovery
Lesson 3:
Qigong for Energy and Recovery
- Introduction to Qigong
- What is Qigong? History and benefits
- Basic Qigong exercises for energy cultivation
- Qigong for stress reduction and mental clarity
- Qigong for Athletic Performance
- Dynamic Qigong movements for strength and flexibility
- Qigong for recovery and injury prevention
Yoga for Flexibility, Strength, and Mindfulness
Lesson 4:
- Introduction to Yoga: History and benefits
- Basic Yoga poses for athletes
- Breathing techniques (Pranayama) for relaxation and focus
- Yoga for Athletic Performance
- Yoga sequences for flexibility and strength
- Yoga for injury prevention and recovery
- Mindfulness and meditation practices for mental resilience
Growing Your Own Food
Basic Building Skills for Self-Sufficiency
Lesson 5:
- Introduction to Sustainable Food Growing
- Benefits of growing your own food for athletes
- Basics of gardening: Soil, planting, and composting
- Growing nutrient-dense foods for optimal performance
- Advanced Food Growing Techniques
- Container gardening for small spaces
- Hydroponics and aquaponics basics
- Seasonal eating and preserving your harvest
Basic Building Skills for Self-Sufficiency
Basic Building Skills for Self-Sufficiency
Lesson 6:
- Introduction to Basic Building
- Why people should learn basic building skills
- Tools and safety in building
- Simple projects: Building a raised garden bed or a meditation space
- Advanced Building Projects
- Building a home gym or recovery space
- DIY projects for sustainability: Compost bins, rainwater collection
- Incorporating natural materials and eco-friendly practices
Self-Awareness Journaling
Self-Awareness Journaling
Lesson 7:
- Introduction to Self-Awareness Journaling
- The power of journaling for mental clarity and emotional health
- Different types of journaling: Reflective, gratitude, goal-setting
- Journaling prompts for anxiety
- Advanced Journaling Techniques
- Tracking progress and setbacks in training and life
- Using journaling to enhance self-awareness and emotional intelligence
- Creating a personalized journaling routine
Cleaning
Self-Awareness Journaling
Lesson 8:
- Introduction to the importance of Cleaning.
- Cleaning as a daily activities.
- Cleaning to build meditation.
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Integrating Practices into Daily Life
Lesson 9:
- Creating a Holistic Wellness Routine
- How to integrate TCM, Qigong, Yoga, food growing, building, and journaling into your daily life
- Balancing training, recovery, and personal growth
- Final project: Presenting your personalized wellness plan
Course Features
Course Features
- High-quality slideshow tutorials for each module
- Interactive Quizzes: To reinforce learning and track progress
- Downloadable Resources: PDF guides, worksheets, and journaling templates
- Community Forum: Connect with other individuals , share experiences, and ask questions
- **Live Q&A Sessions:** Weekly live sessions with course instructors for personalized guidance
Instructors
Course Features
Instructors
Raymond Murdock : Certified Medical Qigong Therapist with 20 years of moving meditation experience experience
- Rishi Kikad : professional Basketball Coach and aspiring Journalist
Bless Up
Giving thanks
Your support and contributions will enable us to meet our goals and fund our mission.
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