My QuietSelf - QuietSelf

Enjoy 28 days of deep explorations into inner peace and harmony. Learn how to choose happiness easily, even when life is challenging. You’ll encounter Experiences you’ve perhaps initially delved into in the context of other Intentions. Explore them now through the lens of happiness, and witness inner peace blossom inside you.

Week 1 – LET GO OF JUDGMENTS

Judgments are perhaps the biggest obstacle to happiness. As you practice gently letting go of attachments to old ideas and feelings, life becomes brighter and happiness arises more readily.

DAY 1 – Corinthians 1-13 – a reading of this classic meditation on essential compassion

DAY 2 – The Hsin-Hsin Ming – an ancient Zen contemplation on the non-duality of existence (translation used by kind permission of Richard B. Clarke

DAY 3 – Gentle Self-Witnessing – a chance to practice non-judgmental self-examination

DAY 4 – Remember to Breathe – come back to center often by engaging this practice at least 3 times today

DAY 5 – Revisit the Hsin-Hsin Ming – try going deeper into contemplation of this ancient Zen wisdom

DAY 6 – Chakra Scan – a deeply relaxing exploration of connections between the 7 main energy centers of the body

DAY 7 – Let Go of Judgements Review – a guided review of the week followed by solo contemplation

Week 2 – UNWRAP CONTENTMENT

Contentment arises when the absence of doing meets the awareness of being. Learn how to find contentment, even when life events seem to make happiness elusive.

DAY 8 – Immediate Relaxation – enjoy serenity of body and mind

DAY 9 – Holistic Breath – be present in your own calming breath

DAY 10 – Soothe Negative Emotions – quiet racing thoughts and calm negativity

DAY 11 – Mirror’s Reflection – self-witness without judgment or expectations by engaging this practice at least 3 times today

DAY 12 – Revisit Holistic Breath – practice deepening awareness of the present moment

DAY 13 – Purify Chakras – luxuriate in colorful renewal of the 7 main energy centers of the body

DAY 14 – Unwrap Contentment Review – a guided review of the week followed by solo contemplation

Week 3 – PRACTICE KINDNESS

Kindness is the special joy of compassion in action. As you allow the light of love and compassion to shine first on yourself, you experience kindness begin to overflow in your life. This opens the windows to grace and elevated consciousness.

DAY 15 – Awaken Higher Purpose – attune to purpose, self-definition and expression

DAY 16 – One Love One Mantra – a counting meditation using “Love” as a mantra, to help you open yourself to all forms of love and appreciation

DAY 17 – Scan and Activate Chakras – unlock supportive energy flow through the 7 main energy centers of the body

DAY 18 – Where Am I? – become aware of awareness by using this deceptively simple meditation at least 3 times today, preferably more

DAY 19 – Revisit Love Mantra Meditation – go deeper and deeper as you saturate yourself and your surroundings with the vibrations of higher love

DAY 20 – The Pond – experience the true meaning of living a examined life through this practice of gentle and compassionate self-witnessing

DAY 21 – Practice Kindness Review – a guided review of the week followed by solo contemplation

Week 4 – RECEIVE GRACE

Grace is present and at work around you all the time. The obstacle to accepting this gift is often simply perception. This week, experience awareness of the ways grace flows into you, through you, and out again from you. Be a conduit of grace, always.

DAY 22 – Scan and Activate the Chakras – stimulate energy awareness and flow through by connecting the 7 main energy centers of the body

DAY 23 – Awaken Higher Purpose – clear doubt from the mind and indecision from the heart as you clear a path expression of your higher purpose

DAY 24 – One Sat Nam One Mantra – this deceptively simple counting/mantra meditation opens insights into the ever-expanding truths of existence

DAY 25 – Heart Chakra Dip – feel grace bloom inside you by consciously connecting the third eye to the heart chakra at least 3 times today (more if possible)

DAY 26 – Revisit Higher Purpose – delve deeper into higher purpose to unlock clarity of your unique mission in life

DAY 27 – Eternal Flame – explore your true essence of soul and spirit through this cosmic visualization of your place in the divine order of things

DAY 28 – Receive Grace Review – a guided review of the week followed by solo contemplation

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Unwind with a month’s worth of repeatable techniques to sustain deep relaxation of body and peace of mind. Some Experiences this month might be familiar to you in the context of other Intentions. Delve into them now with the intention of sustained relaxation to enjoy profound reduction of stress, worry and anxiety.

Week 1 – NAVIGATE STRESS

Explore a variety of calming techniques as you learn how to quiet yourself quickly and easily. Peace of mind really is possible, and your week is about to get way more chill.

DAY 1 – Body Scan – quickly calm body and mind through this highly relaxing and easy-to-follow body scan technique

DAY 2 – Chakra Scan and Activation – feel tightness and tension melt away as you align and activate the 7 main energy centers of the body

DAY 3 – One Love One Mantra – unwind with this serene and self-supportive counting meditation that uses the the one-word mantra “love” to bring you into deep calm effortlessly

DAY 4 – The Jaw Hammock – give focus to relaxing the jaw and the rest of the body will follow at least 3 times today (the more you do it, the more deeply it works)

DAY 5 – Revisit Chakra Activation – deeper practice of activating and aligning the 7 main energy centers of the body to stimulate thorough relaxation

DAY 6 – The Pond – a profoundly peaceful meditation to relax the body and mind as the heart surrenders to compassionate self-witnessing and acceptance

DAY 7 – Navigate Stress Review – a guided review of the week followed by solo contemplation

Week 2 – REDUCE ANXIETY

Going through an anxious time in your life? Practice soulful relief from racing thoughts and dark, repetitive emotions that can plague anyone now and again.

DAY 8 – Infinity Loop – soothe negative thoughts and emotions with this easy technique that calms the brain itself as it also quiets an agitated mood

DAY 9 – Whole Body Breathing – feel more relaxed physically and mentally by allowing the entire body to experience each breath you take in and release

DAY 10 – The Hsin-Hsin Ming – an ancient Zen poem about the very essence of letting go of stress and disquieting thoughts and feelings

DAY 11 – Where Am I? – an extremely simple yet powerful tool for reminding yourself to not let stressful thoughts overtake you by simply being “right here, right now” 3 times or more today

DAY 12 – Revisit Whole Body Breathing – deeper practice of allowing physical relaxation to open the door to mental and emotional calmness

DAY 13 – Chakra Cleanse – a colorful experience of bringing tranquility to body and mind through a visualization that is fun, easy and most of all effective

DAY 14 – Reduce Anxiety Review – a guided review of the week followed by solo contemplation

Week 3 – RELEASE WORRY & FEAR

Fear is rooted in the past, worry is rooted in the future. As you practice focusing awareness on being “right here, right now”, perspective returns and the mind regains serenity

DAY 15 – Body Scan – as the ability to be consciously present in your own body grows stronger, the mind’s ability to become calm increases greatly

DAY 16 – The Pond – a serene visualization to calm thoughts and feelings though gentle, compassionate self-witnessing

DAY 17 – White Light Rush – a fun, supportive empowerment technique that reignites your sense of strength in both body and mind (note: if you want, you can try standing for this one)

DAY 18 – Third Eye Flow – an easy way to develop inner strength of intuitive understanding, to be engaged at least 3 times today (more if possible)

DAY 19 – Revisit the Pond – explore even deeper serenity of the mind and emotions through self-witnessing that is always kind and self-compassionate

DAY 20 – Activate Higher Purpose – allow this exploration of core purpose and authentic self-expression to help inner calm blossom inside you

DAY 21 – Release Worry and Fear Review – a guided review of the week followed by solo contemplation

Week 4 – SUMMON PATIENCE

Patience is the ultimate symbol of a relaxed mind and body connection. Spend a week developing your powers of patience to increase to your overall inner peace.

DAY 22 – White Light Rush – restore creativity and personal empowerment with this fun and exciting activation of the small chakras of the hands and feet

DAY 23 – Infinity Loop – a useful technique that involves eye movement to slow racing thoughts and soothe negative emotions like anger and sadness

DAY 24 – One Sat Nam One – this mellow counting/mantra meditation calls on an ancient Sanskrit mantra to bring awareness and acceptance of the true nature of things

DAY 25 – Brief Body Scan – come back to body/mind/heart center any time by calling on this easy technique at least 3 times through the day

DAY 26 – Revisit Infinity Loop – continue practicing this eye movement technique to sharpen mental clarity and welcome a deep serenity of the mind

DAY 27 – Chakra Scan and Activation – develop relaxed, relaxed concentration of thoughts and feelings by harnessing the power created when the 7 main energy centers of the body unite

DAY 28 – Summon Patience Review – a guided review of the week followed by solo contemplation

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Approached with the Intention of Self-Care, the next 4 weeks will fill you with insights into your true nature, your true value, and your true purpose. Explore these Experiences, and allow them to support your journey of self discovery and appreciation. Return often as you nurture new mental and emotional habits of understanding of, and love for, the amazingness of you.

Week 1 – BUILD SELF-ESTEEM

Before we can make deep changes in our lives, we have to see the possibility of change. This week is all about recognizing the amazing power that flows through you. Genuine self-appreciation is the name of the game.

DAY 1- White Light Rush – connect with personal empowerment through this exciting activation of the small chakras of the hands and feet (you can practice this one standing up if you’d like)

DAY 2 – Chakra Scan and Activation – giving focus to the 7 core energy centers of the body strengthens emotional centering and personal resolve

DAY 3 – Higher Purpose – discover your personal mission through practicing appreciation for the unique gifts you bring to this human life

DAY 4 – Mountain Top Tap – empower your important practice of self-awareness and authentic and at least 3 times a day (more if you possibly can)

DAY 5 – Revisit Chakra Scan – frequent practice of this revitalizing technique reinforces your inner strength and personal power

DAY 6 – The Pond – practice serene and compassionate self-reflection often to nurture the specific Divine expression that channels through you into the world

DAY 7 – Build Self-Esteem Review – a guided review of the week followed by solo contemplation

Week 2 – EXPRESS AUTHENTICITY

You deserve freedom from anything that no longer serves you and your highest purpose. But in order to welcome change, we must first make space for it in our lives. This week is all about gently examining of habits of mind (and body) that keep you constrained.

DAY 8 – Body Scan – releasing physical and emotional stress can open new perspectives into old behaviors and new possibilities

DAY 9 – One Sat Nam One – use this powerful Sanskrit mantra for truth to create an opening into your spiritual intuition

DAY 10 – Whole Body Breathing – give the body the vitality it needs to support the deep process of spiritual integration

DAY 11 – Third Eye Flow – practice pulling energy into the third eye opening at least 3 times a day (more if you possibly can)

DAY 12 – Revisit One Sat Nam One – the more frequently you engage this mantra, the easier you’ll unlock the power of your own intuitive knowing

DAY 13 – Chakra Cleanse – practice clearing any stagnant energy that has accumulated in your auric field to open pathways in your perception of yourself and your surroundings

DAY 14 – Express Authenticity Review – a guided review of the week followed by solo contemplation

Week 3 – IGNITE SELF-LOVE

There is nothing more foundational to caring for both yourself and the world than igniting genuine self-love. Once you begin to see yourself as a unique expression of the Divine, all love – for yourself and others – flows easily.

DAY 15 – Corinthians 1-13 – let this classic meditation on essential compassion shine on you in the context of self-love

DAY 16 – One Love One – as this serene counting mantra relaxes the mind, allow it to ignite the heart with egoless compassion for your self

DAY 17 – Whole Body Breathing – give the body the support it craves by allowing your entire physical matrix to be conscious of the prana that flows through you

DAY 18 – Heart Chakra Dip – give yourself a cosmic hug by connecting the intuitive Third Eye to the powerful heart chakra, at least 3 times today (more if possible)

DAY 19 – Revisit One Love One – deepen your journey into self-compassion and healing by again engaging this powerful counting mantra, letting it wash over you

DAY 20 – Higher Purpose – delve even deeper into observation and activation of the unique gifts you possess to support yourself and others

DAY 21 – Ignite Self-Love – a guided review of the week followed by solo contemplation

Week 4 – RESTORE BALANCE

This week, allow the ego to take some time off while you explore your genuine essence and truest expression of self. Feel natural alignment return to mind and body as you let go of hiding your light. Instead, shine it on everyone – most especially yourself.

DAY 22 – Infinity Loop – begin the week by allowing body and mind to relax as you release stress, tension and negativity

DAY 23 – One Sat Nam One – refocus onto what is true and real, inside yourself and around you

DAY 24 – The Hsin-Hsin Ming – let this ancient Zen contemplation on the non-duality of life help you explore spacious unity inside yourself

DAY 25 – Ribbon Breath – use spiraling prana to clear and strengthen the energy centers of your body, at least 3 times today (more if possible)

DAY 26 – Revisit One San Nam One – deepen your journey into true perception of yourself by again letting this powerful counting mantra fill your awareness

DAY 27 – Eternal Flame – open your inner eyes to the true essence of soul and spirit moving through you in this cosmic visualization practice

DAY 28 – Restore Balance – a guided review of the week followed by solo contemplation

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Week 1 – OBSERVE 10m
This week, observe yourself and the world around you, without forcing actions or taking steps. Leave judgments at the door, and simply engage just 10 minutes daily. Allow yourself to notice how this practice changes the entire landscape of choices available to you.

Week 2 – CONSIDER 20m
This week, devote 20 minutes daily to weighing potentialities in your mind – and heart. Consider how you feel about your thoughts, and what you think about your feelings. Notice how your understanding of possibilities changes and grows.

Week 3 – EXPLORE 30m
Exploration is an acknowledgement that there are things you don’t already know. Enjoy relief from the burden of knowing things, and allow your focus to dwell on opening the universe inside you. For 30 minutes daily, explore the thing about you that is eternal. Focus on it, and it will focus on you.

Week 4 – DISCOVER 45m
Discovery is the unique experience of encountering something new. This week, devote 45 minutes daily to allowing new information about yourself and the world around you to come to your awareness. Discovery can take many forms, both emotional and mental. It can also come in waves of spiritual insight. Whatever this week holds for you, each day will be different.

BONUS Week 5 – RESOLVE 60m
Resolve can take the form of decision, commitment, or even solution to a challenge. All 3 apply here. Although there are times when profound insights seem to flash across your awareness, sustaining the commitment to act upon these insights isn’t always easy. A daily hour of meditation will help you maintain the resolve needed to incorporate transformative insights into daily life, and even into cosmic purpose. Just one week of 60 minutes each day will change you forever. Imagine what could happen in a month!

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Week 1 – STILLNESS 10m
Tranquility begins with the intuitive recognition that stillness exists. It simply requires your attention. This week, devote just 10 minutes daily to noticing stillness around you. What does it look like? What does it feel like? Can you find a similar kind of stillness in your body, or in your mind?

Week 2 – AWARENESS 20m
Even when we are at our least aware, and most chaotic in our jumping from thought to thought and action to action, we still engage in forms of awareness. This week, for 20 minutes each day, give awareness to your own awareness. There’s nothing to change about anything else you’re doing, beyond this single practice. It’s revolutionary all on its own.

Week 3 – RECEPTIVITY 30m
Receptivity is the foundation of creativity. Until we can receive, deeply and without ego, what we put forward in the world is thin and transparent. Keep in mind that receiving is not the same thing as taking. Give yourself the luxury each day this week of 30 minutes in a state of receptivity. See what comes to you. See what flows through you. What stays, what passes away.

Week 4 – ACCEPTANCE 45m
At the core of tranquility is the ability to accept what is. This is challenging for many of us, and as the ego fights acceptance, we ironically lose opportunities to become more truly ourselves. If you can devote 45 minutes daily to a practice of accepting what is – even just considering the possibilities that might unfold if you could engage in acceptance of what is – your whole perspective on where you fit in the Universe will begin to take on a new, more authentic shape.

BONUS Week 5 – BALANCE 60m
Beyond stillness…beyond awareness…beyond receptivity and even acceptance, lies a realm of true inner balance. Where everything is enough and nothing is in excess. And deep in the cradle of this balance, the soul begins to express itself directly. If you’re able to engage this bonus week of 60 minutes daily devoted to exploration of balance, the rewards are immeasurable. There are no shortcuts to higher consciousness, yet it can come in an instant. Practice balance, and be prepared.

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