The 40 Days Of Transformation

Let's get started! Today we learn about the use of mantras and breathing techniques. A mantra is a word or sound to aid in concentration and act as an affirmation during meditation. We are using the mantra “I am” simply to embrace the fact that we exist and are all part of this universe. Using a mantra helps to connect you to the present moment during meditation. In the present moment you are whole. You are no longer holding onto thoughts of the past or dreams of the future. It’s been said that a mantra is very powerful, and a whispered mantra is even more powerful than a spoken mantra. But ancient teachings claim that a silent mantra is more powerful than anything. As you begin your new journey, think about why you are taking this step to a 40-day journey. Think about the mantra, “I am” and what this makes you feel. Who am I? In a journal, write “I am …” and add something you love about yourself. Our Metta Moment is to say namaste to anyone you see today. Namaste essentially means, "I honor the divine in you that is also in me, and when we are both in that state, we are one with the universe." So today, honor your friends, family and colleagues by recognizing the divine light within them. Today's mantra is I am.

The traditional image of a meditator is someone sitting cross-legged with eyes closed and their hands resting on their knees, with thumbs and index fingers touching to form a circle as they chant the sound "om". That chanting of om is what’s called the chanting of a mantra. The word mantra comes from two Sanskrit words: man, which means “mind,” and tra, which means “vehicle” or “instrument.” We get the words “train,” “travel,” and “transportation” from the Sanskrit root tra. So your mantra is your mind vehicle; your mind instrument. It is a tool to transport the mind from a state of activity to one of stillness and silence. Most mantras consist of the 50 letters of the Sanskrit alphabet. Mantras can consist of a single letter, a syllable or string of syllables, a word, or a whole sentence. Typically, most mantras are sounds, syllables, or vibrations that don’t necessarily have a meaning. Their value lies in their vibrational quality, not in any meaning that humans, society, culture, or civilization has placed on them over the last few thousand years. For this reason, they go beyond the state of human existence on this planet. And they take you deeper, because they are vibrations that have existed since the dawn of creation. All guests at my retreats, if they don’t already have one, receive their personal mantras in a special ceremony. But if you don’t have a personal mantra, using Om or Aum - the “hymn of the universe” - works just fine. Om is the oldest mantra sacred to Hindus, Buddhists, and Jains. Om is considered the ultimate vibration, because it contains every vibration that has ever existed and every vibration that will ever exist. Just as white light contains all the colors of the spectrum, om contains every sound in the vibrational spectrum—even those we can’t hear with our ears. The chanting of the mantra aum connects us to the cycles of universality and divine oneness. Sit quietly and chant aum repeatedly for a few minutes. Over time, it will lose definition so that the separation between you and the vibration disappears. Today’s Metta Moment is to forgive all transgressions. For today, embrace ahimsa, the act of nonviolence, and practice forgiveness to all those around you. Today's mantra is om, or aum.

Reflect on the last few days. Have you noticed any coincidences or synchronicities? Make note of them. Write them down. It may provide an "aha!" moment later. Like the Law of Attraction states, what you focus your energy and attention on will eventually manifest itself and become attracted to you. To shift your attention and intention is the beginning of transformation. Wherever you shine your light of attention, that thing will be become more prominent in your life. At the level of pure, unbounded consciousness there is no past or future. At the spiritual level you are an inseparable part of the universe. Aham brahmasmi heralds our oneness with the universe! We are pure expressions of the divine when we are the best version of ourself. Today’s Metta Moment is to stay in aham brahmasmi mode for the rest of the day. Realize that everything about your being is a divine expression. Show your appreciation to anyone who flows their divine energy to you as well. But first, let's meditate! Today's mantra is aham brahmasmi.

Today we will be discussing rhythm. Whether it be the rhythm of our bodies (circadian rhythm), or the rhythm of the moon, they all influence our daily lives. This is why ritam is a broad yet important concept. Ritam essentially means that you are awake to the rhythms of life. Imagine that you are able to flow in the harmony of the universe and that it provides the guidance that you are often seeking. Whatever the universe is feeding and providing to you, you have the power to flow that out to others that you come in contact with. This is our ripple. We must acknowledge our own power, our own relevance within the universe to realize that what we do can and will have an affect on other people. What unique or special traits do you possess? Write down some of your favorite or best traits. How do these make the lives around you better? How do your individual talents or characteristics relate to those around you? You have a powerful affect on the universe and those around you. Yata pinde tat brahmande sums up this concept nicely -- as is the cosmic body, so is the personal body. As is the cosmic mind, so is the personal mind. The universe is in us, we just have to be willing to receive it. Meditation is the first step to embracing and accepting the loving kindness the universe has to provide. Today’s Metta Moment is to serve others. If anyone comes to you with a problem, simply say “How can I help?” Today's mantra is ritam.

Today we touch on mindfulness. This is when we fully observe what we are experiencing in the moment, but we do not dwell. This is all about present moment awareness. There is no judgment during this time. There is no good, bad, fortunate, unfortunate. Let the events or thoughts simply unfold and see what happens. Before we create the importance or assign a thought or event as good or bad, it’s important to step back from the event or though and look at it without emotion and let it unfold. To have more clarity and connection with the cosmic mind, you have to step away from your interpretations and transcend the judgment of the moment. Some people can tune into mindfulness more easily than others but it’s available to all of us. Simply, mindfulness means being present in the moment. Arrange to eat a meal in silence. No TV. No radio. No smartphone. Focus on your food—how it tastes, the texture, the combination of flavors. Take your time. How does this experience differ from your usual meal times? Today’s Metta Moment is to not worry about tomorrow. Flow into the world and judge nothing. Be judgment-free, at least for today. Remember that you have a ripple, and as you grow and practice these Metta Moments, you are transforming the world by transforming yourself. But first, let's meditate!

Over the next five days we will be exploring Ayurveda. Ayurveda is the principle of a balancing body, mind and spirit for wellness and healing. Everyone’s balance is unique, but there are exercises that can benefit all of us. One of the best things we can is meditate! We’re already on our way in that area, but we can also rest better. For optimum health, it’s recommended we get at least eight hours of sleep. Before bed, turn off your computer and smartphone for two to three hours prior to bedtime. This helps maximize sleep and better rest. The five Master Elements of Ayurveda are: space, air, fire, water and earth. All five mahabhutas, or Master Elements, have an expression outside and inside of our bodies. Today we learn about space. In Sanskrit space is called akasha. It flows through all aspects of existence. Everything in the universe was created out of space. The characteristic of space is pure potentiality and infinite possibilities. In Eastern culture, emptiness is a core aspect of existence, yet we do not see the same value given to space in Western cultures. Space is unknown, infinite, and full of potential. You are never stuck in space. There are no limits. Every limit that you experience is self-imposed by your own mind. Today we will connect to the space within. Today’s Metta Moment is to embrace your space. Embrace your pure potentiality and infinite possibilities. Experience it within yourself and flow it out into the universe.

Change is one of the constants in life. Sometimes change is welcome and other times it causes stress. Think of a change that has happened in your life. In your journal, write down what it is and how this initially affected you. Was this change beyond your control or was it your choosing? How have you accepted these changes? How have you learned from this experience? When you look back, how does this experience inform your life now and how have you grown positively from it? In today's meditation we focus on air, the second mahabhuta. Air is represented within us by our breath, and we will use alternate nostril breathing as a tool to awaken your third eye. We are in constant dynamic exchange with our breath and the wind. The Sanskrit word for air is vayu, and it’s characteristic is change. Accepting change allows us to embrace uncertainty and allow experiences to unfold naturally. Life is change. We must embrace the fact that this moment is exactly as it should be, and your entire life has been leading up to this very moment. Today’s Metta Moment is to be the wind under someone’s wings. Today is the day to encourage, inspire and love others. Give someone in need a helping hand. But first, let's meditate!

Today's meditation focuses on the third element, fire, or agni. Transforming your life for the better begins with your own thoughts. To change your life, you must set goals. What is it that you want to change? Start writing some thoughts and goals in your journal every day. Don’t share your goals with anyone. Loved ones may be well meaning, but they might influence you in one way or another. Edit and refine your list as you move forward. As times passes, you’ll notice that what is really important to you will reveal itself. And there’s your answer! You can then set about transforming your life to make this passion happen. The difference between change and transformation is that when you change something, you can always change back, but when you transform, there is no going back. When your digestive fire is burning bright, you can take in an experience, ingest what nourishes or serves you and eliminate what no longer serves you, but this is not always what happens. When the fire inside of us is burning bright, we eliminate the ama, the toxic residue, and keep the ojas, sweet vital nectar, within us. You are the master of each moment, and you have the ability to transform ama into ojas if you so desire. Each moment you have the choice of what you want to hold inside of you. Today’s Metta Moment consists of two parts: drink some ginger tea to stoke your physical digestive fire and whenever you have an interaction ask yourself if you have left more ojas or ama. Make this an ojas day to stoke your emotional fire. But first, let's meditate! Today's mantra is agni meele purohitam, which translates to "I surrender to the fire of transformation".

We are still in our lesson of the five mahabhutas, and today we learn about the fourth element, water, or jala. Water feeds every cell, organ and tissue in the body, including the brain. And yet most of us don’t drink enough of it. For the next seven days, commit to drinking eight glasses of water a day. Make a note of any changes you notice or feel in your journal. Characteristics of jala are cohesiveness, protection and nourishment. In today's meditation we have gratitude for water because it is a crucial aspect to our very being. What does water mean to you? Let’s be grateful for the love and nourishment water provides for us. Today’s Metta Moment is to recognize the vibrancy, sweetness, and nourishment of the entire planet that water provides. Notice water in your life in all of its forms. Notice water and flow its love and nourishment out to others that cross your path. But first, let's meditate! Today's mantra is so hum.

Today is the last day of the mahabhutas, and we'll dive into the fifth and final element: prithvi, or earth. Prithvi is all the hard, tangible parts of the world with form or structure. The expressions of prithvi include steadiness, consistency, groundedness, and having clear understandings or expectations. In regards to its emotional aspects, when prithvi is flowing through us we have become a little too comfortable or attached to things in our life. When things are comfortable, even if they no longer serve us, we hold onto them. When we can’t let go of something, it can impact our present and future. Letting go of major incidents, losses or disappointments is a process that can a bit of work. As they say, however, the journey of a thousand miles begins with a single step. Begin this process of letting go—whatever it may be—by noticing the ways your attachments create unhappiness in your life. Write down how these things lessen your joy. How is this not serving you? Today’s Metta Moment is to play the role of Ganesha. Is there an obstacle you can remove from someone else’s life to make it easier for them to move forward? Try to remove the struggle from someone else’s life to flow the sweet loving kindness from yourself to others. But first, let's meditate! Today's mantra is om ganapataye namaha.

When meditating, comfort is queen. There are many things you can do to set up an entire space for meditation practices. But the first step is simply making sure you’re comfortable. If you’re sitting, for example, try to make sure your tush is slightly elevated. Find a pillow or cushion that is just right for you. Once your spot is in place, you can begin to focus on your surroundings if you wish. Need ideas for creating your sacred space? A common question I get is, "How should I sit?" Sitting with your palms down signifies grounding and stability, and if you are sitting with your palms up, you are in receiving mode. I also suggest closing your eyes to aide in looking within yourself. If you notice you begin to listen to something in your environment, drift back to your breath of the mantra. If you feel uncertainty or anxiety as you begin to meditate take a deep breath or open your eyes to scan the environment and breathe until you feel comfortable again. Never force it; do what you need to make yourself feel comfortable. Meditation is key to connecting to stillness and silence. Today our Metta Moment is to share my meditations to someone who we think could use a little mediation in their lives. I have more than 300 free guided meditations and videos on every topic you can think of. Spread the loving kindness and stillness that meditation brings into your life and share it with others. But first, let's meditate! Today's mantra is om ritam namaha.

I think you'll enjoy today's meditation... I recoded it on the beach in the Sweetspot of the Universe, Carlsbad, California, so together we'll bathe our ears with the sounds of the ocean. The ocean is not seen as trillions of particles of water, but it is in union with itself. It expresses oneness. The waves are representations of your soul and the ocean an expression of spirit. Just like the wave is it’s own individual expression of the ocean, your soul is an expression of spirit. Feel the ocean move in and out of you. Take a few minutes to bond with nature. Sit in your backyard, on a park bench, in a garden—whatever is most convenient for you. Take a few minutes. As you inhale and exhale, feel the air on your face. What sounds do you hear? Birds? Rustling trees? Children playing? As you’re breathing, take this all in and feel yourself merging with what is around you. Today’s Metta Moment is to pay attention to the vibration of whatever space you occupy. What is the energy that is being created in each space you enter? Connect to these vibrations in your environment, feel the vibration in your heart, and then send your heart’s vibration into the world. Remember the power of your ripple. But first, let's meditate! Today's mantra is sat chit ananda.

We’ve been meditating together for nearly two weeks. Today, as you’re breathing in and out, let yourself go and relax your muscles. Have you noticed any differences or changes since you started this journey? Jot down your feelings or anything you’ve noticed since Day 1? In every moment you have a choice. Whether it be your next action or your next words spoken, you get to choose. But one thing to remember is that we do not have power over the results of our actions. That is when all you can do is sit back and let the universe unfold. Let go of outcomes, embrace uncertainty, and detach from the unknown -- this is where new aspects of existence are born. Infinite possibilities! In today's meditation you'll fly! And, you'll awaken trust - trust in yourself and trust in the power of the universe. Today's Metta Moment is to realize that life begins at the edge of your comfort zone, and you can only get there by trusting. Trust in yourself and trust in the Universe. When you encounter those moments of feeling stuck, unworthy, or insecure, lean into those moments to take your life to the next level.

Each of us has something in our life that is a source of regret, grief, shame, guilt or sadness… something we’ve said or done that haunts us, distracts us, and weighs on our heart. Breaking a promise, making a bad or non-nourishing choice, lying and getting caught, cheating on a partner, saying something that was mean, not speaking up when you could have… The list of universal transgressions that we all share is limitless. And just as the resentment we may have for another person can turn us outwardly bitter – the anger we hold in our own heart – for ourselves – can inwardly damage us even more as it festers and overwhelms us. These toxic, destructive emotions can lead to cynicism, reactivity and depression. But we can begin the process of healing whenever we are ready to give ourselves permission to forgive. Some of our wounds may still be fresh years after our “infraction” took place and they will only dig deeper into our mind, heart, and ultimately our body if we don’t do something to take us beyond them. When we forgive, we free ourselves from the ties that bind us to the one that hurt us. And this might just be the opportunity to forgive yourself. There are a few easy steps to begin the process. First, ask yourself, “Have I learned anything from this experience?” Make a list of the life-lessons you’ve learned. Next, ask yourself, “Knowing what I now know, would I have acted differently?” “If confronted with the exact same circumstance, would I make a more conscious choice?” If the answer is that you would now choose more wisely… with greater understanding of the consequences, then you have made a powerful breakthrough. Saying to yourself, “I am a bad person” — is toxic and disempowering. It’s devolutionary. The fact that you would now choose differently means you are NOT a bad person – but someone who chose poorly in a given moment – just as we all have. The final step is to give yourself permission to acknowledge your less conscious choice AND make a personal commitment to making more conscious ones going forward. Imagine yourself behaving in a wiser and more thoughtful way. Define yourself as someone who makes more thoughtful choices. And take a step to transmute the hurt you’ve caused – make amends, tell someone else about your shift, write it down, make a donation to a cause that serves someone else, and have compassion on yourself. This will begin the process of forgiving your tender heart. Keep moving forward in the direction of your healing. Keep making amends. Keep redefining yourself. Every day wake up and forgive yourself just a little bit more. Start to live the transformation. And as the days flow on, you will begin to breathe a little bit easier. Remember to meditate every day. This will help your journey of evolution to your best version. Self-forgiveness is an ongoing process, not an overnight solution. Be gentle with yourself and remember your humanity… your self-compassion. And most importantly, remember that we are all one! Today’s Metta Moment is to write a letter to someone you have hurt. Look at it, feel it. You can decide to send it, or make the choice to let it go in a special ceremony, like burning it, writing it on a rock to throw into the ocean or any other physical process of letting go. Whatever you decide to do, from this moment on you will make more conscious choices for yourself and for your relations with others. But first, let's meditate! Today's mantra is moksha.

Today we meditate from my backyard. I invite you to cultivate your own outdoor sanctuary in your mind if you can't go outside. Create a place in the back of your mind that is safe, innocent and undisturbed. This moment is timeless, undying and endless. This moment is seamless. That is the power of the present moment. Letting go of all your memories from the past and all the worries of the future allows you to embrace the stillness and silence of the present moment. In today's lesson we explore the ancient teaching of ahimsa. Ahimsa translates as nonviolence but it can go so much deeper than physical or emotional violence toward another. Do you become frustrated and berate yourself? Do you think mean thoughts about yourself? Often we are the meanest to ourselves more than anyone. Go back to Day 4’s list with your best qualities. Re-read them to yourself. Read this list every day if you need to and remember these positive thoughts. It’s a journey of nonviolence against yourself. In every moment you have a choice. Open your self to love and you will extend love to others. Today's Metta Moment is to act, speak and think in a nonviolent way. But first, let's meditate! Today's mantra is ahimsa.

We all say or write things we wish we hadn’t – and it causes stress. And we often speak words that ultimately hurt others or weave their way into our minds and stress us for longer than we anticipated. There’s an age-old filtering practice I’d like to share with you. Socrates referred to it as the Three Questions; the Quakers called it The Test of Three; it’s known in some cultures as The Three Sieves, (like sifting flower). And David Simon taught it to me as The Three Gates. We are constantly absorbing information through our five senses, our imagination and our intellect. We hear words, or have an interaction and it triggers thought, which touches on a memory, which then weaves its way through our conditioned response mechanism and a whole unconscious process begins… often ending with us saying something that doesn’t necessarily add value to yours or anyone else’s life. The premise of the 3 Gates is that just because you think something, that doesn’t mean you have to say it. In fact, before you say something… anything… you should pass your words through three gates to see if those words are worthy of making it into the tangible world. The process only takes a few seconds and may save you much heartache, regret, and stress. Here’s how it works… As the thought pops into your head… first, ask the question. Is it true? Did you read it, watch it, or hear it? Is it rumor or from a credible source. It is true or gossip? If it’s not valid, it does not pass the test, and it does not proceed to the next gate. It dies right there. And by placing no more attention on it, its power diminishes, as does its impact on stress in your life. (When you start adding more emotional charge to something that’s not even true or that you can’t determine is true, think of all the effort and energy we apply in this direction that does not serve you.) However, if it does ring true, we proceed to the next gate. At the next gate we ask the question, Is it kind? Conscious communication teaches us that our words should be kind. No one benefits from harsh words or words carrying emotional charge. The message gets clouded – the words take on unintended meanings – and the damage can last in perpetuity. Of course, there are often messages that we need to express that are not in fact kind, such as firing someone, correcting someone’s behavior, or telling someone bad news. Whatever the message – in all those instances, we can opt to speak in a kind way. Wouldn’t you want to be fired with compassion? Wouldn’t you prefer to be corrected in a kind way rather than with a smack? Wouldn’t you rather someone break up with you in a kind way? If it’s true, and its kind, proceed to the third gate which asks, Is it necessary? or as Socrates said Is it useful? Something might be true, and it might even be kind, but if it’s unnecessary, then it should die right there. Why put time, effort, and emotional investment into introducing unnecessary or un-useful information into the world. If we are still not sure, ask how important is it? How necessary is it for me to flow this information out into the world? If after applying the third filter, you determine that it’s just not necessary to bring it up, or to bring it into the tangible world, then just let it go. Let the whole thought flow conclude and move on. (We could do this with 50% of what we think). But, if it meets all three criteria – true, kind, and necessary, then rock on! Flow those words! And pass on the power of The Three Gates. Today's Metta Moment is to pass all speech through The Three Gates before you speak. To create more peace in the world, we must continuously ask ourselves three sacred questions. Is it true? Is it kind? Is is necessary? In doing so, watch the world become a more beautiful, expanded place. Scroll down to learn more about The Three Gates, as well as today's mantra. But first, let's meditate! Today's mantra is shanti.

Breathing is an important part of your meditation practice. Focusing on your breathing can bring you into present moment awareness, allow you to breathe in healing energy and breathe out toxins, and embrace the stillness and silence within. Pranayama is a breathing technique in meditation to aid in energy exchange. Breathe in the good, positive vibes of the universe and exhale what no longer serves you. Breathe in forgiveness to let go of blame, and breathe in compassion to let go of anger. In this meditation, you will simply breathe on your path to self discovery. The next time you feel a strong emotion forming, don’t try to control or change it. Instead, observe your feelings by being present. Breathe deeply through your nose, into your heart. This can help open your heart chakra. Today’s Metta Moment is to be an alchemist. Turn every moment into a more divine, higher version of itself as you discover the best version of your own self. Make the ordinary into an extraordinary day because the quality of the day, and your life, lies within your own mind. But first, let's meditate! Today's mantra is aham brahmasmi.

As you develop self-awareness, it will feel like peeling away layers of an onion. It’s not an always an easy process. We’re constantly bombarded with ads, magazines and TV telling us what to buy, how to look, what clothes to wear. It’s confusing and stressful! It can also erode our self-image. So who are you? What are your values? What are your core principles? Write them down in your journal. There are no wrong answers because there is only one you. A daily meditation practice helps you connect to your most divine self, yet it does not make you more divine. Instead, it aides in awakening the god or goddess within you, but it does not alone make you a god or goddess. Like the wise say, the journey to enlightenment is hard to tread and difficult to cross -- like a razor’s edge. While many of us are goal-oriented, the journey to spirituality is what makes the the difference on your path to personal growth. Today’s Metta Moment is to recognize the difficult journey that everyone has; it’s not just that you’re having a hard time because everyone goes through the ups and downs of life. Different things happen to different people. Rejoice in the fact that you are not alone in your struggles, and through this, remember the oneness of the universe. Honor your time speaking with someone or interacting. Honor the divine light in yourself that is also within your fellow human beings. But first, let's meditate! Today's mantra is so hum.

The sixth chakra, also called the third-eye chakra, is known in Sanskrit as the ajna (pronounced ahj-na) chakra, and it’s traditionally associated with the color purple. This energy center is where your insight and intuition rests—and it’s located in the middle of your lower forehead, between your eyes and up a bit. Throughout history, there has been a distinct relationship between the third eye and mystical or spiritual properties. How open is your third eye? To help develop your third eye, notice your body’s reactions to both good and bad news. Try to be as objective as possible. What does your stomach tell you? How does your skin feel? What is your chest doing? Once you get into the habit of noticing these things, you will start to be more in tune—that’s your intuition trying to talk to you. When Shakti energy is flowing freely through our third eye, we make more conscious choices . . . our decisions become more purposeful, coming from a place of clarity rather than from fear or desperation. As this chakra awakens, we truly begin to see, and our judgment heightens. The bigger picture guides our perceptions and our selections. When this chakra is constricted or energy is blocked in any way, we make conditioned, knee-jerk decisions out of fear or desperation; we question our choice-making; and we stop trusting that the Universe will deliver us to exactly where we need to be. If you're drawn to dive more deeply into the chakras, try my 10-day Awaken The Sacred Power of Shakti course on Insight Timer. Today’s Metta Moment is to tap into the knowingness of your third eye as you are faced with challenging decisions. When you trust, your third eye can provide you with the the most intuitive path to follow. But first, let's meditate! Today's mantra is ajna.

Where are you in your life? Are you unhappy with some things? Take a few minutes to reflect on what they are. Write in your journal what has happened and why it makes you unhappy. Then accept what is going on and where you are in life. Once you accept something, you are free to start moving forward. In today's meditation we'll explore the seven progressive types of happiness: amusement, the delight of meeting a challenge, relief, excitement, awe, the sensory pleasure of each sense, and peacefulness. Each state of happiness are able to be cultivated by us at any time because our moods are all a perception of the mind. There is also love which is a separate being entirely. Love is more than a momentary attachment, it is a commitment. There are three types of love according to the Dalai Lama which are parental, loving friendship, and romantic love. Romantic love is the shortest lasting love unless there is a loving friendship stoking the fire behind the romance. When you are aware of these things, you are able to make more conscious choices based on them. In this meditation you will cultivate happiness and love in your life and separate yourself from the emotions and actions that are no longer nourishing to your divine self. Today’s Metta Moment is to remind yourself that you are always entitled to be happy. When you are feeling unworthy or those around you are feeling down remember that your happiness lies within your own mind, and you can cultivate it at any time. But first, let's meditate! Today's mantra is moksha.

The Soul is simply our personal, individual expression of Spirit. When we look out at the ocean, we see it as a single object—a vast one-ness made up of an infinite number of water molecules. We don’t see the ocean as separate pieces of water . . . we see it as one huge, never-ending entity extending to the horizon. To better understand the distinction between these two concepts, let’s view the one-ness of the ocean as Spirit. But every few moments, a wave pops out of this one-ness of the ocean and individuates itself . . . separates itself from the whole. It rolls for a bit, cresting, frothing, and distinguishing itself from the vast blueness beneath it. It develops its own “personality.” Then, at a certain point, when the individualized wave has exhausted itself on its journey of separation, it collapses back into the infinite one-ness of the ocean, merging with every other droplet of water that makes up the whole. If the ocean can be seen as Spirit, then the wave is the Soul . . . separating itself from the one-ness of the whole for the span of its lifetime—and then at a certain point collapsing back into the divine flow. Your soul holds infinite knowledge, it has no boundaries, and it is pure. It is a fully balanced entity that acknowledges endless amount of possibilities in each and every moment. Today’s Metta Moment is to remember that every being you touch is a reflection of truth, knowingness, and bliss, and every interaction that comes into you is an expression of the divine universe. But first, let's meditate! Today's mantra is sat chit ananda.

The Greeks called it the Golden Rule, and it’s been expressed by many, many different cultures in slightly different ways across time, but the essence of the rule is that if I’m kind to others, I will, in turn, receive kindness. To move beyond the barriers that separate us, shift to seeing the one-ness of this sweet human collective that we are all a part of. We are all the same beings expressing ourselves in 8 billion different ways. Tat tvam asi is Sanskrit for “you are that.” To shift your perspective in less than a minute, focus on someone that you have been comparing yourself to – a friend, co-worker, colleague, relative – anyone that you have recently compared yourself to. Envision their face or the experience that involved them and as you observe it in your mind’s eye, silently repeat tat tvam asi like a mantra over and over. This meditation focuses on putting into practice the Golden Rule in our every day lives, and how to become more mindful of how we act, and react, throughout our day. This week, when you notice yourself judging others throughout the day – invoke your affirmation. Today’s Metta Moment is to say the Golden Rule in three different instances in your day. Share the Golden Rule, or your interpretation, with three people today. But first, let's meditate! Today's mantra is tat tvam asi.

You were born whole, perfect, pure, and enlightened—one tiny foot resting on the womb of your existence; the other reaching into this physical world. For nine months, you were nurtured—fed, warmed, soothed, hydrated, nourished, and protected from all external issues. All of your needs were met as you rested in the cradle of the Divine. As you emerged from Source and took your first breath of life through air, your powerful first moment of personal individuation unfolded. But it’s been years since that sacred moment. In your first moments of birth, you were defenseless, vulnerable, and truly bursting with infinite possibilities. Then, suddenly, the harsh reality that all of your needs would not be automatically met set in. Instead of merging with mother for sleep, food, warmth, and comfort, you announced every unmet need and hoped that someone would assist you in meeting it. And so, need by need, urge by urge, desire by desire, thought by thought, and thread by thread, you wove a tapestry of how you would interact with the world. Squirming, crying, grunting, and giggling soon gave way to more articulate expressions as you recognized who and what would bring you comfort in a given moment. You tried your hardest to please those around you, so they would feed you, bathe you, hold you, and love you. You developed patterns of conditioned behavior, and soon your physiological and biological prerequisites evolved into more complex emotional requests. The heart’s needs began to awaken in a more intricate way. You began making interpretations and guesses about how situations should unfold and what others thought, believed, and did. As we grow older, our core needs of attention, affection, appreciation, and acceptance became more over. We began weaving them into that tapestry of interrelatedness with our parents, siblings, relatives, friends, schoolmates, and work colleagues. These needs of the heart stayed the same—and our ingrained, underdeveloped emotional responses stayed locked in the past. My dear Nagual friend and the brilliant author of The Four Agreements, Don Miguel Ruiz, Sr., refers to this early self-creation process as a form of self-domestication. For the most part, our constant reinforcement of our earliest responses is a self-taming progression, a tailoring of how we will show up in the world for the rest of our lives. Essentially, we craft an identity that moves through all the phases of our life—all the while expanding, constricting, and refining that persona. We do what we need to do to in order to receive the attention, affection, appreciation, and acceptance we so desperately crave. We accept the basic rules from our parents, teachers, caregivers, and authority figures and we cultivate what we believe will be our “formula.” We evolve into who we think we need to be and how we will need to act, speak, and behave in order to be successful in all the different areas of our life. In some cases, we thrive and soar. In others, it’s a dumbing down of our best expression. In our weakest moments, we start to forget that we’re this pure, whole, perfect being who came into this world filled with infinite possibilities. Out of fear or desperation, we make decisions that box us into corners we never expected to find ourselves in. Over time, it becomes the new normal. Suddenly, we are making life choices based on someone else’s intentions and desires. In those uncertain moments, we defer our dreams and resign ourselves to accepting smaller expressions of our magnificence until our once-bright light dims. As the years go on, with each mistake or regretful action, we forget that divine moment of our birth and get further and further away from our innate knowledge of our wholeness, perfection, and purity. We begin to build walls in our heart, our conversations, our sense of self, our attitudes, and even in our physical body. Our fear of judgment forces us to fit in, and our natural state of self-acceptance and self-celebration starts to fade. We become masters of hiding our vulnerability behind masks of stoicism and projections of false confidence. In the process, we lose the precious gift of innocence and become skeptical of the infinite kindness of the Universe. Drinking all this in at once can seem pretty bleak. But our self-domestication is all part of the human condition. And this is how the divinity in our Soul is tamed. We all respond differently to this process, but everyone goes through these moments, and everyone makes compromises—big and small. This is the story of everyone. Whatever path you have taken to get here, you hold at your fingertips the power to turn it all around—the power of REbirth, renewal, and reinvention. Today’s Metta Moment is to place your awareness on your domestication. Recognize all the fear-based agreements you have made throughout your life. Do not judge yourself in this process. Simply be aware. But first, let's meditate! Today's mantra is tat tvam asi.

The Four Agreements, by don Miguel Ruiz, shares four simple truths to commit to and practice to create more love and happiness in your life. The process is transformational – ultimately evolving the way we think! Be impeccable with your word.The Four Agreements are: Don’t take anything personally. Don’t make assumptions. Always do your best. These four simple agreements are powerful change agents and require diligence in the early days of the practice. Sometimes it’s really tough because you feel like you’re going against everything you’ve ever been taught…but the results happen quickly and powerful shifts begin in your life at a rapid pace. Through years of conditioning, we often fail to see the nuances in the evolution of the ways we express ourselves. Our words…our speech…our emotions…our physical body…our voice…our tone…even our attitude is so often automatic, habitual, knee jerk – we are blind to being the person that everyone else experiences; but as they react to that being, and we react to them, we refine our agreements a bit more tightly. Do you see that this can be a path to inner constriction and UN-conscious behaviors? Over the years our mind has filled with beliefs that generate a running parade of thoughts. In all that thinking there are many assumptions that we are not aware of. We even make the assumption that what we think is true. We imagine and assume we know what others think of us and how they will react. We also assume that the judgments and self-criticisms we have are true. We have learned to make so many assumptions that we aren’t aware of. These assumptions are not the truth. These assumptions and the faith we express in them is just one way that we are not impeccable with our word. Through our own personal domestication we have learned to take things personally. We assume that other people’s opinions about us are valid and when those opinions don’t agree with ours, we choose to dislike that person, second guess ourselves, or change OUR own opinion. Their opinion becomes our belief about our self. We end up having an emotional reaction to our own belief because we assumed their opinion is true. We can also take our own opinions personally. Our own self-judgments are also simply assumptions. Even though we have made them up and they are not necessarily true, we make assumptions and take them personally. Today’s Metta Moment is to immerse yourself in the Four Agreements. If at least one time throughout the day you can display one of the Four Agreements, you are on the path to becoming a spiritual warrior. But first, let's meditate! Today's mantra is aham brahmasmi.

Meditation is one of the best things you can do to help relieve stress. Stress can simply be defined as your needs not being met. Unmet needs are often turned into emotional disturbances which leads to stress. Although, these emotional disturbances can be avoided based on how you respond to your needs not being met. Through becoming more aware of your stress responses you will transform. First, you must release the emotional toxicity of all the unmet needs you have been holding onto throughout your life. As you continue to meditate, your less-nourishing traits will begin to drift away, and you will become less reactive, more patient, and more forgiving. You can sometimes get emotional during meditation, but this is simply toxicity being released as you find the path to your true self. Let it go. Hopefully, your meditation practice is already helping you feel better! There are also some other things you can do to help put your mind at ease. Feeling unprepared, for instance, can wreak havoc on your peace of mind. During some quiet time before bed, prepare for tomorrow. That means different things to different people but some ideas might be setting out your clothes the night before, making a to-do list, cleaning up a little, or planning some healthy snacks. Today’s Metta Moment is to love yourself a little bit more because if you are feeling filled with love, everyone that touches you will feel that vibration. Be love. But first, let's meditate! Today, choose your favorite mantra.

Subtle intention is how we change our energy. Basically, it means having an intention that you can react to. Set an intention of something want or need to get done and then believe it will happen. Your mind and body will begin to shift, almost conspiring with the universe to help bring this fruition. Do this daily if possible. By the way, it doesn’t have to be something big. Simply working toward something you’ve been procrastinating on, for example, will work wonders for you! It’s easy to get confused over setting an intention. Should it be big? Or small? Attainable? Or beyond reach? Should it be about me or another person? But if the definition of intention is simply to have in mind a purpose or plan to direct the mind—to aim—then there is no right or wrong way to approach it. We get to choose every aspect of our intention! That’s right. In every moment, we get to determine where we place our attention, and then, most important, what we will do with it. The Divine Principle of Awareness teaches us to aim at one target at a time. A common misunderstanding regarding intention setting is that the more targets we can aim at, the higher the likelihood that our arrow will hit the mark. This couldn’t be further from the truth. If we are looking for real transformation, we need to embrace the concept of single-pointedness of intention. If your seed is right about to nestle into the stillness of your heart and soul, and you interrupt that process by bringing in another seed, and then another, and then another, the stillness vanishes in the swirl of activity. Our intentions can be as tiny as taking a deep breath in the midst of a challenging moment and as big as surrendering to the divine plan of the Universe. There’s no right or wrong. We get to choose. But whatever intention we decide on can be fueled only by action. Ask yourself, what do you want more of in your life? And, what do you want less of in your life? Lean in the direction of what you would like to see unfold. Today’s Metta Moment is to take your subtle intention and move it into the manifest. Tell as many people as possible what you want to achieve and see unfold in your life. But first, let's meditate! Today's mantra is san kalpa.

We are what we think. Positive thoughts turn into positive words. Positive words turn into positive actions. The next time there is an opportunity to say something kind or pay a compliment, do so sincerely. When you get into a habit of this, magically your own attitude will improve! Your thoughts are the divine expressions of the universe, but it is only once the universe flows into us that we are able to become pure. You have total control over our actions, yet you have no control of what will come from those actions. Through meditation you can access the purity and wholeness that lies within you so you can then flow it back out into the world. Once you understand that you are a translator of the universe in every moment, you can begin to experience happiness. So today’s meditation will be on accessing your purity. Today’s Metta Moment is to flow sattwa, or purity, out through you. Today, greet everyone you see with a gaze into their eyes to recognize the pure universe within them. Wish namaste to everyone you see today. But first, let's meditate! Today' mantra is sattwa.

In today's meditation I'll walk you through the “Why Am I Here?” exercise. The purpose of this exercise is to connect to your most powerful gifts and contributions that you can flow into the world. So, listen to what the universe has to say about your purpose, or dharma. As you flow through this exercise continue to ask yourself the question “Why am I here?” and let the answers drift into you. The answers will be powerful expression of what you’re doing on this planet. Going through this exercise can help you discover your purpose and allow you to share your divine gifts with the world. This will allow you to make more powerful and direct steps as you move throughout your day and life. Today’s Metta Moment is to ask yourself how can you help, heal, or serve others with your special talents. What are the things that you do that seem to make time stand still? But first, let's meditate! Today's mantra is, "Why Am I Here?"

We are all subtle control freaks! (some of us not so subtle). And when we think we have lost control, then fear, anger, anxiety, stress, and disappointment set in. But if we can accept an uncontrollable change for what it is… accept the reality that we do not have full control over what happens in life, then it becomes easier to be graceful when change visits. There are only a few things we can actually “control,” and turning our attention to those is the key: Our thoughts through meditation; Our words through impeccable & conscious speech; and our actions through, as the Buddha said, right action… coming from a place of stillness. Let’s begin to loosen our grip just a little, slide into the passenger’s seat and allow the universe to do the driving. Let go of the need to have all the answers. Accept that you are not always correct. If you have made a mistake or hurt someone, make amends immediately. But also get into the habit of listening. Not just hearing, but listening. The next time you’re engaged in a conversation, let the other person talk. See their point of view, even if it differs from yours. Ask questions to help clarify. Then ask yourself if you understand this person a little better. Today you have the opportunity to ask yourself, “Do I want peace, or do I want to be right?” Being right may be important in the moment, but peace is more important in the infinite. As peace and love bloom inside of you, other people will begin to notice. That is the power of your ripple! As you transform yourself you will ultimately transform the world. Today’s Metta Moment is to chose peace. In every moment you have a choice of peace or being right, so today make the conscious choice to bring more peace into your world. But first, let's meditate! Today's mantra is om shanti namaha.

Affirmations are powerful because they can override our conditioned doubts, uncertainties, and fears to shake us out of a mind-set of less-than thinking. They effortlessly interrupt the patterns and behaviors that haven’t really served us through most of our life. They are transformational because they convert energy! Affirmations diminish negative self-talk and reinforce life-affirming intentions. They become our inner voice, which ultimately evolves into our persona. And so what once started as a negative internal conversation, gets overridden by a positive, elevating dialogue between you and your highest self. With continued attention, our silent self-expression grows and blossoms and blooms. As an ancient sage once said, “All that we are arises with our thoughts; with our thoughts, we create the world.” Today we'll use affirmations to manifest something that you hope to see unfold by thinking about it as if it already happened. Sounds kooky, right? But I think you'll enjoy the process. As you start to place the object into past memories, or sanskara in Sanskrit, it begins to be powerful in the present moment and turns into a practice that allows you to move your life in the direction that you want to go. So, in this meditation you will select something in your life that you hope will happen, and think of it as if it has already happened. Today’s Metta Moment is whenever someone says “I wish I could...” you respond with “Remember when…” and spread the sanskara out to others in your life. But first, let's meditate! Today's mantra is sanskara.

Nonviolent Communication by Dr. Marshall Rosenberg, an American psychologist and the creator of the communication process called nonviolent communication, is one of my favorite books. It helps people to exchange the information necessary to resolve conflicts and differences peacefully. In every interaction, every conversation and in every thought, we have a choice — to promote peace or perpetuate violence and the language we use is a major determinant of what follows next. Understanding and integrating Nonviolent Communication into our lives is a huge step to reducing violence, healing pain, resolving conflicts and spreading peace on our planet — by developing an internal consciousness of peace rooted in the language we use each day. Whenever we feel that our personal boundaries have been crossed, it can trigger a strong emotional response. Whether done intentionally or not, the words can wound us, creating emotional charge and defensiveness. When we react with anger, hostility, blame, or by shutting down, we create a ripple of negative energy that takes on a life of its own. By becoming a student of nonviolent communication, we can more clearly express our boundaries, feelings and needs, creating a greater likelihood that they will be understood and honored. To experience peace within your relationships, follow the four steps of nonviolent communication which are: Separate your observations from your evaluations and be as objective as possible; Ask yourself what you are feeling in response to the situation but avoid words that victimize yourself; Ask yourself which of your needs are not being met, and finally; Ask yourself what your request is but do not demand. As you chose conscious, nonviolent communication your relationships will be able to broaden and deepen. Isn't that what we all crave? Today’s Metta Moment is to practice S.O.D.A before you respond to someone who pushed one of your buttons. Before you respond, Stop, Observe, Detach, and Awaken your most divine self. Keeping in mind the concept of nonviolent communication, you will be more likely to have your needs being met, and therefore, more moksha and deep connection in your life. But first, let's meditate! Today's mantra is moksha.

Oftentimes fear is just worrying about something that might not even happen. Are these fears getting in your way of actually trying new things? Try looking at it this way: Fear can be helpful in that it may warn you of some potential danger. This dates back to when we lived in caves, but it can still apply now. But it’s still not meant to stop us if there is no reason. Walk down a dark alley alone? That’s a potential danger! But sometimes just leaving the house, applying for the job we want or saying hello to someone causes fear. So, what are you afraid of why? Pick one thing and decide a first step to help relieve some of that fear. Then follow through on that step. What happens? Write it down in your journal. As said by Steve Jobs, remember your time is limited, so do not waste it living someone else’s life. As we are liberated from our own fear and let our own light shine, our presence automatically liberates others. In this meditation, you will as yourself, “What am I fearing?” Everyday people wake up with a number of fears plaguing their mind, but ultimately, you have a choice to make. You can accept your fears as truth or you can wake up to courage and move beyond fear. As you begin to open your mind, heart, and soul to the universe and trust in its power you do not have to be afraid anymore. The source of all courage is inside, and the source of all fear is outside. When you can embrace that you are the universe, nothing can hold you down. So, when you feel less than or afraid bring your trust back to the universe. Today’s Metta Moment is to go out into the world and do one thing that scares you. As you confront your fears, trust in aham brahmasmi, you are the universe. But first, let's meditate! Today's mantra is aham brahmasmi.

In David Simon’s book, The Ten Commitments, he talks about how to turn your good intentions into great choices. The best way to truly do that is to make a commitment to acceptance. Acceptance starts with taking responsibility for your life. Accepting that some of your personal choices have lead challenges can help you recognize that you can make new choices that will lead to new possibilities. In your journal, write down a situation that has made you unhappy. Write down any lessons you have learned from this. And, yes, there are always positive lessons to be learned from any situation! Then write, “I accept _________________ as it is.” Today let's make an effort to accept the world as it unfolds, and recognize that each moment is exactly as it is meant to be. The present moment is exactly as it should be because your entire life has been leading up to it, so when you make the decision to accept each moment as it is, there is no longer a struggle between your expectations and how things really are. Today’s Metta Moment is to meet the universe with an attitude of acceptance. As you go throughout your day, say to yourself that you accept this moment for exactly as it is because every moment leading up to this moment is exactly as it should have been. But first, let's meditate! Today's mantra is I accept.

A Native American folktale speaks eloquently today's lesson. A Cherokee elder is sitting around a bonfire with his grandchild, teaching him the essentials of life. “There is a battle going on inside me,” he says to the child. “It is a constant fight, and it is between two wolves." One wolf is filled with anger, envy, jealousy, fear, regret, shame, greed, arrogance, self-pity, guilt, resentment, inferiority, false pride, superiority, and ego. The other wolf is filled with humility, gratitude, acceptance, patience, joy, peace, love, hope, kindness, empathy, generosity, truth, and compassion. He leans in close to his grandchild and whispers, “The same fight is going on inside you, my sweet boy—and inside every other person, too.” The child grows silent, thinking about the profound nature of this lesson, and then asks, “So Grandfather . . . which wolf will win?” The old Cherokee smiles with a knowing look and replies, “The one you feed.” Today's meditation is dedicated to anyone who has ever asked, “Which wolf will win?” The more energy you place on each wolf, or the emotions that they represent, the more you will experience them in your own life. As you put your intention and attention on aspects of your life, you are essentially drawing them to you. Commit to an empowering act today. This can be anything from an affirmation, an action, a reflection, visualization. What brings positivity to your day? Today’s Metta Moment is to recognize when a darker emotion develops inside of you and before you respond to it, ask yourself if that is what you want to feed. But first, let's meditate! Today's mantra is om ananda ritam.

Forgiveness is a topic near and dear to our heart – and yet something that we are challenged with on a daily basis. Sometimes we tell ourselves in a convincing way that holding onto our grievances feels better. This is an illusion. Letting go feels better. One of my favorite quotes from the New Testament is, “When we forgive, we free ourselves from the ties that bind us to the one who hurt us.” Forgiving is a liberation! To hold onto something that doesn’t actually serve us – only constricts us and leads us into deeper pain. Studies show that forgiveness can lower our blood pressure, lessen the flow of stress hormones, strengthen our immune system, and reduce physical and emotional pain. While getting into forgiveness mode may be challenging – especially when your grievance is filled with emotional charge – starting today will gift your life with greater understanding, deeper awareness, a lightness of being, and a way for you to move on. There are three directions of forgiveness: Forgiving another person; Being forgiven by another; and Forgiving ourselves. Here are a few remembrances to help begin your journey of letting go – or at least loosening our grip on our blames, regrets, grievances, and resentments. Remember: Forgiveness is for you; not for anyone else. Forgiveness does not mean that you have made peace with the person that hurt you, or that you bless their action. We can define forgiveness as the understanding that comes from blaming that which has hurt you a little bit less. When we do this, we take the event & action of the other less personally; and this allows us to change our grievance story. Remember: Your primary distress is coming from the hurt feelings, sad thoughts and physical upset you are suffering now, not what offended you or hurt you. Forgiveness can act as a balm on those painful emotions. Remember: Your story of what happened and your relationship with the offender has been played over so many times in your mind, that you have started to define yourself through it. You can change the story, write a new chapter, and shift yourself from where you are to where you want to be. The process starts with you giving yourself permission to loosen your grip on the hurt. Can you do that? – Just release the emotional charge you have over the incident or event? How about in this moment – breathe in the unconditional love of the divine – and allow the universe to sweetly kiss your soul. Practice this self-love – self-forgiveness process throughout the day, and you’ll start to feel a bit better. The rest will start to unfold automatically. Take your time…it’s okay to visit the land of hurts and wounds once in a while – but no one is served by living there. It is important to go through some type of emotional release or emotional clearing process in order to heal. By clearing yourself of emotional toxicity you can move on from the pain that you experienced. Write down a reflection about something you need to forgive. Then write, “I forgive [person’s name] and release them from [hurt].” Say it out loud if needed. Revisit this exercise when necessary. Remember, forgiveness does not mean you condone their action. It means you’ve accepted what happened so you can move forward. Today’s Metta Moment is to forgive someone with whom you have a grievance, or if you are not quite ready to take that step today, you can instead ask forgiveness for something you said or did that hurt another. But first, let's meditate! Today's mantra is moksha ananda ritam.

There is only one truth, and that is the universal truth. Yet, each of the 8 billion people on the planet have their own interpretation of that truth. Similar to pure, unbounded consciousness, a universal truth cannot be limited to the here and now. Universal truth reaches into every aspect of life. Consider if your truth is bringing you closer to unity or separation. Ancient teachings say truth, or enlightenment, is the ability to embrace both opposite ends of the exact same concept. Understanding and embracing both sides to an argument is the highest truth. Achieving this balance can go a long way toward living authentically. As you go throughout your day today, ask yourself if you’re doing things that are aligned with your values and principles. If they’re not, modify your behavior to bring yourself into alignment as best as you are able. These don’t have to be major adjustments. But every time you look at your actions thoughtfully and adjusting according to your values, you are getting closer to a more authentic self. Today’s Metta Moment is to take "my truth" out of your vocabulary today and instead be truth. To do that, ask yourself if you are creating more oneness or separation in the universe. Be a force of unity! But first, let's meditate! Today's mantra is sat chit ananda.

Sometimes we drive ourselves crazy trying to achieve perfection. Instead of meeting our highest standards, we just make ourselves miserable. Instead of chasing the impossible-to-obtain perfection, strive for excellence. In today's meditation we'll explore impermanence and the fact that everyone’s time is limited on this earth. Everything you know could suddenly change in an instant. That's why this sacred, precious, present moment is all you have. Emotions like anger, envy, or self-pity get in the way of being grateful and celebrating this one, temporary life. The four agreements, explained in previous meditations, can help you move beyond the feelings that hold you back from making the most out of the present moment. Instead of trying to be right, lead with love and seek peace in every moment. Today’s Metta Moment is to connect with people who are struggling or suffering. Let the love flow from your heart and share it with everyone around you. But first, let's meditate! Today's mantra is aham brahmasmi.

How often are your thoughts nothing more than needless drama? Despite knowing that our thoughts ultimately create our reality, we tend to fall into the loop of negative thoughts. We know we have the power to have a good day, but are often swayed by other people. We let outside forces control how we feel. Even the smallest thing can change the trajectory of a having a good day to having a bad day. Those binary labels of "good" and "bad" are exactly what meditation can help us move away from. Everyone is going to experience things that bring sadness, frustration or anger into their lives. But why would you consciously choose to dwell on the grievance of the day instead of the miracle? When you connect to your most divine and pure self you begin to realize that you are never stuck and in every moment you have infinite possibilities. Time as you know it is running out, but you always have the sacred, precious present moment to make a choice about how you want to feel. The last five minutes before we fall asleep are precious. It’s during this time when we’re telling our subconscious how to feel. If you’re telling yourself you’re having a bad day, that will seep into your consciousness. That negativity will have an effect on our minds and bodies. No matter how many bad things happen to us in a day, there is always something to be grateful for. Tonight as you are drifting off to sleep, go through your day and remember everything good that happened. It can be as basic as there is a roof over your head, you wore your favorite socks or a friend sent you a nice text. Whatever it was, give thanks as you are falling asleep. Today’s Metta Moment is to remind yourself that you always have a choice about how you want to feel. You are responsible for your own emotional regulation. Today be filled with conscious choice-making. But first, let's meditate! Today's mantra is aham brahmasmi.

It’s not always easy to trust the universe, but trust is the natural order of things. Just go outside and see for yourself. Watch how beautiful and synchronized nature is. Even when a disaster happens in the short-term, Mother Nature is loving and giving in the long-term. We are part of nature. Step outside and spend a few minutes observing this beautiful, natural world. In today's meditation we explore The Fool by Osho: "A fool is one who goes on trusting; a fool is one who goes on trusting against all his experience. You deceive him, and he trusts you; and you deceive him again, and he trusts you; and you deceive him again, and he trusts you. Then you will say that he is a fool, he does not learn. His trust is tremendous; his trust is so pure that nobody can corrupt it. Be a fool in the Taoist sense, in the Zen sense. Don't try to create a wall of knowledge around you. Whatsoever experience comes to you, let it happen, and then go on dropping it. Go on cleaning your mind continuously; go on dying to the past so you remain in the present, here now, as if just born, just a babe. In the beginning it is going to be very difficult. The world will start taking advantage of you…let them. They are poor fellows. Even if you are cheated and deceived and robbed, let it happen, because that which is really yours cannot be robbed from you, that which is really yours nobody can steal from you. And each time you don't allow situations to corrupt you, that opportunity will become an integration inside. Your soul will become more crystallized." Today’s Metta Moment is to connect to the world with the innocence of a child. Be a fool, and allow a little more vulnerability to enter your awareness. But first, let's meditate! Today's mantra is ananda satya ritam.

You’ve made it 40 days! How do you feel? Think back to how you felt 40 days ago. Have you reached what you wanted to achieve? Did your goals change at all? In your journal, jot down some of your thoughts of what’s happened the last month. Remember, there is no there. There isn’t a day or moment when we finally arrive at enlightenment. It’s a process, a journey. And you’ve already come so far. This is the beginning of a new chapter of your life! You have showed up every single day and totally committed to your personal transformation! You have transformed from the inside out. Maybe you don't see it right now, but the people around you do. They have already noticed the shift, and as you keep meditating, keep embedding stillness and silence into the core of your being, you will begin to see it too. The powerful benefits of meditation can show up in countless ways. Keep meditating, continue exploring your most authentic self, keep dying to the past and flowing the future! Your final Metta Moment is to share your meditation journey with someone in your life. We transform the world by transforming ourselves! But first, let's dive deep into our final meditation together! Today's mantra is the Big Kahuna, but I believe in you, it is om bodhicitta ananda, om bodhicitta moksha, om bodhicitta shanti.