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 – 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
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 1 – Immediate Relaxation – enjoy serenity of body and mind
DAY 2 – Holistic Breath – be present in your own calming breath
DAY 3 – Soothe Negative Emotions – quiet racing thoughts and calm negativity
DAY 4 – Mirror’s Reflection – self-witness without judgment or expectations by engaging this practice at least 3 times today
DAY 5 – Revisit Holistic Breath – practice deepening awareness of the present moment
DAY 6 – Purify Chakras – luxuriate in colorful renewal of the 7 main energy centers of the body
DAY 7 – Unwrap Contentment Review – a guided review of the week followed by solo contemplation
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. Try it!
DAY 1 – Awaken Higher Purpose – attune to purpose, self-definition and expression
DAY 2 – 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 3 – Scan and Activate Chakras – unlock supportive energy flow through the 7 main energy centers of the body
DAY 4 – Where Am I? – become aware of awareness by using this deceptively simple meditation at least 3 times today, preferably more
DAY 5 – Revisit Love Mantra Meditation – go deeper and deeper as you saturate yourself and your surroundings with the vibrations of higher love
DAY 6 – The Pond – experience the true meaning of living a examined life through this practice of gentle and compassionate self-witnessing
DAY 7 – Practice Kindness Review – a guided review of the week followed by solo contemplation
Grace is present and at work around you all the time. The challenge to feeling 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 1 – Scan and Activate the Chakras – stimulate energy awareness and flow through by connecting the 7 main energy centers of the body
DAY 2 – Awaken Higher Purpose – clear doubt from the mind and indecision from the heart as you clear a path expression of your higher purpose
DAY 3 – One Sat Nam One Mantra – this deceptively simple counting/mantra meditation opens insights into the ever-expanding truths of existence
DAY 4 – 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 5 – Revisit Higher Purpose – delve deeper into higher purpose to unlock clarity of your unique mission in life
DAY 6 – Eternal Flame – explore your true essence of soul and spirit through this cosmic visualization of your place in the divine order of things
DAY 7 – Receive Grace Review – a guided review of the week followed by solo contemplation
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
Your week is about to get a lot more chill. Explore a variety of calming techniques as you learn how to quiet yourself quickly and easily. Peace of mind really is possible. Let’s begin…
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
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 1 – Infinity Loop – soothe negative thoughts and emotions with this easy technique that calms the brain itself as it also quiets an agitated mood
DAY 2 – Whole Body Breathing – feel more relaxed physically and mentally by allowing the entire body to experience each breath you take in and release
DAY 3 – The Hsin-Hsin Ming – an ancient Zen poem about the very essence of letting go of stress and disquieting thoughts and feelings
DAY 4 – 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 5 – Revisit Whole Body Breathing – deeper practice of allowing physical relaxation to open the door to mental and emotional calmness
DAY 6 – 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 7 – Reduce Anxiety Review – a guided review of the week followed by solo contemplation
Fear is rooted in the past, worry is focused on the future. As you practice bringing awareness to being “right here, right now”, perspective returns and the mind regains serenity.
DAY 1 – 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 2 – The Pond – a serene visualization to calm thoughts and feelings though gentle, compassionate self-witnessing
DAY 3 – 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 4 – 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 5 – Revisit the Pond – explore even deeper serenity of the mind and emotions through self-witnessing that is always kind and self-compassionate
DAY 6 – Activate Higher Purpose – allow this exploration of core purpose and authentic self-expression to help inner calm blossom inside you
DAY 7 – Deactivate Worry and Fear Review – a guided review of the week followed by solo contemplation
Mental focus and physical relaxation go hand-in-hand. This week, let’s practice techniques for body and mind to regain your natural inner calm and equanimity.
DAY 1 – White Light Rush – restore creativity and personal empowerment with this fun and
exciting activation of the small chakras of the hands and feet (you can practice this one standing up if you’d like)
DAY 2 – Infinity Loop – a useful technique that involves eye movement to slow racing thoughts and soothe negative emotions like anger and sadness
DAY 3 – 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 4 – 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 5 – Revisit Infinity Loop – continue practicing this eye movement technique to sharpen mental clarity and welcome a deep serenity of the mind
DAY 6 – 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 7 – Develop Focus Review – a guided review of the week followed by solo contemplation
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
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. Deep self-appreciation for 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
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 habits of mind (and body) that keep you constrained.
DAY 1 – Body Scan – releasing physical and emotional stress can open new perspectives into old behaviors and new possibilities
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 – explore 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 – Express Authenticity Review – a guided review of the week followed by solo contemplation
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 1 – Corinthians 1-13 – let this classic meditation on essential compassion shine on you in the context of self-love
DAY 2 – One Love One – as this serene counting mantra relaxes the mind, allow it to ignite the heart with self-compassion
DAY 3 – 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 4 – 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 5 – 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 6 – Higher Purpose – delve even deeper into observation and activation of the unique gifts you possess to support yourself and others
DAY 7 – Ignite Self-Love – a guided review of the week followed by solo contemplation
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 1 – Infinity Loop – begin the week by allowing body and mind to relax as you release stress, tension and negativity
DAY 2 – One Sat Nam One – refocus onto what is true and real, inside yourself and around you
DAY 3 – The Hsin-Hsin Ming – let this ancient Zen contemplation on the non-duality of life help you explore spacious unity inside yourself
DAY 4 – Ribbon Breath – use spiraling prana to clear and strengthen the energy centers of your body, at least 3 times today (more if possible)
DAY 5 – Revisit One San Nam One – deepen your journey into true perception of yourself by again letting this powerful counting mantra fill your awareness
DAY 6 – Eternal Flame – open your inner eyes to the true essence of soul and spirit moving through you in this cosmic visualization practice
DAY 7 – Restore Balance – a guided review of the week followed by solo contemplation
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
