Lesson 1
The Taoist Approach To Finding Freedom
George introduces the classic story of the “Three Vinegar Tasters,” a starting point for exploring Tao, not as a religion or philosophy, but as the natural Way. Tao means “the Way” and can refer to the movement of the cosmos or the rhythm of daily life. This course is about observing the patterns of nature and learning to live in harmony with them. Rather than trying to transcend the world, we meet it fully. To hurt is to be human, but within us is great potential. Practice is the path to reconnect with our natural balance.
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Lesson 2
Day 1: The Effortless Breath
Welcome to Day 1, The Effortless Breath. Inspired by the Tao Te Ching, Chapter 15, we explore patience and stillness—allowing the mind to settle so natural action can arise. Today’s simple breathing practice helps you return to a state of naturalness, connecting with Ziran, the self-organizing nature of the universe. Instead of constant control, we practice letting go and flowing with what is.
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Lesson 3
Day 2: A Transformative Breath Technique
Day 2 introduces a transformative breath technique inspired by Tao Te Ching, Chapter 23. We explore Wu Wei—the art of effortless, spontaneous action often misunderstood as laziness. By combining focused concentration on the breath with gentle letting go, we cultivate presence and ease. This practice guides us from effort to flow, beginning the journey of softening through breath.
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Lesson 4
Day 3: How To Be Like Water
Day 3 introduces a new breathing technique designed to rest the mind, calm the heart, and soothe the nervous system. By letting go of resistance and flowing with what is, we access our highest goodness. Through focused concentration, we train the mind to see the spaciousness within more clearly, deepening our sense of calm and presence.
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Lesson 5
Day 4: Taoist True Breathing
Day 4 introduces Taoist True Breathing, a subtle and effortless breathing technique that calms the nervous system and deepens concentration. As the breath becomes lighter and nearly imperceptible, we practice continuous, natural breathing without effort or breath holds. This practice invites compassion, letting go of judgment, and returning gently to the present moment. This concludes the first stage of the course before we move into exploring insight and clarity about consciousness.
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Lesson 6
Lesson: Stage 2 - Insight (How To Let Go)
Welcome to Stage Two of our journey—moving from breath and concentration to insight and spaciousness. In this session, we explore the Taoist concept of “fasting the mind”—a process of letting go of resistance, mental noise, and attachments, to access the present moment with greater clarity and peace. Through the ancient story of Woodworker Ching and reflections from the Dao De Jing, we learn that true wisdom doesn't come from accumulation, but from surrender and inner stillness. This is your invitation to simplify, slow down, and reconnect with the contentment of contentment—the natural harmony that arises when we stop striving and begin being.
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Lesson 7
Day 5: Letting Go Meditation
In this meditation, we explore the gentle art of letting go, of ideas, identities, and inner pressure. Through grounding breathwork and guided awareness, you’re invited to release the tension of becoming and return to the stillness of simply being. This is a space to forget what no longer serves and remember what truly matters. Letting go not as a giving up, but as a returning, to clarity, presence, and peace.
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Lesson 8
Day 6: Uncarved Wood Meditation
This session blends Taoist wisdom with gentle breathwork to guide you back to your natural state—unforced, whole, and deeply present. We explore concepts like Wu Wei (non-action), Tsuran (nature), and the uncarved wood (P’u) to invite a softening of inner pressure. Through stillness, slow breath, and subtle movement, you're encouraged to release effort, honor your body, and rest in the quiet clarity of simply being. A return to your source—not to become something new, but to remember what’s already there.
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Lesson 9
Day 7: The Dream Of The Butterfly - Seeing Through The Self
This passage invites deep reflection on self-acceptance, the nature of thoughts, and the importance of embracing all aspects of ourselves. It guides us to recognize that our self-criticisms, though real in the moment, are not our truth—they are just passing experiences. It also encourages a more compassionate relationship with ourselves, viewing our thoughts as servants we can choose to engage with or let go.
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Lesson 10
Day 8: The Mirror Mind - How To Not Get Lost In Thought
This part of the meditation guides you to observe your thoughts without attachment, recognizing them simply as passing experiences rather than absolute truths. It invites a compassionate and non-judgmental awareness, like a mirror reflecting what arises in the present moment. Through gentle movements such as spinal waves and shoulder rolls, you reconnect with your body, encouraging openness and ease. The practice concludes by honoring your commitment and presence, celebrating the courage to show up and continue your journey.
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Lesson 11
Day 9: The Inner Smile - The Simple Way To Transform Emotions
This meditation invites you to gently smile—real or imagined—to activate calm and joy in your nervous system. Drawing from Taoist wisdom, it encourages acceptance of life’s challenges with spaciousness and gratitude.
You’ll direct this “inner smile” with kindness and warmth to your heart, brain, stomach, and sexual organs, meeting all sensations without judgment. The practice deepens breath awareness, softens tension, and fosters self-compassion and connection to your body’s creative power.
Ending with gentle movement, this meditation helps you feel grounded, peaceful, and grateful for your body and practice.
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Lesson 12
Lesson: Stage 3 - Being
Stage three invites us to let go of striving, effort, and identity, to simply be. Unlike seeking future transcendence or rewards, Taoism guides us to fully embrace the present moment and dissolve the ego’s story. The practice of Zuowang (“sitting and forgetting”) asks us to release all concepts, perceptions, and attachments until we merge effortlessly with the flow of the universe.
This reminds us that true clarity and peace arise not from doing or knowing, but from forgetting the self and opening to the vastness of being.
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Lesson 13
Day 10: Dissolving Boundaries - The Self As Open Space
This meditation invites you to visualize your place within the vast universe, from the birth of stars to your ancestors, to your present self. It encourages a deep connection to the shared intelligence and mystery that unites all living beings and the cosmos itself. As you reflect on this interconnectedness, you are invited to soften judgments, embrace your uniqueness, and ground yourself in gratitude and presence.
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Lesson 14
Day 11: Zuo Wang (Sitting And Forgetting)
Today’s meditation explores the ancient concept of sitting and forgetting, a practice of deep release, where we surrender all effort, identities, and concepts. You're invited to settle into stillness, not to do but to be. Let go of control, thought, memory, even the sense of being someone doing a practice. This is a gentle falling away of form and self into the spaciousness of pure awareness. It’s not about striving or achieving, but about merging with the infinite mystery that holds us. What remains when all is let go? Just being.
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Lesson 15
Day 12: No One Left To Meditate - The End Of Self-Improvement
In today’s meditation, we continue the Zuo Wang (坐忘) practice of sitting and forgetting by exploring two core centers: the physical center, known as the dantian in the lower belly, and the spiritual center, which points to pure awareness itself. You are guided to ground your presence in the body, then to expand your consciousness, observing all sensations and thoughts as part of a vast sky of awareness. The journey flows from focus, to openness, to forgetting — dissolving identification with the body, mind, or self. In this boundless space, you’re invited to rest in pure being, where there is nothing to do, nowhere to go, and no one to be. Just this.
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Lesson 16
Day 13 - Resting In The Unknown - Let Go Of The Need For Answers
In today’s Waking Up with the Tao, we explore the mystery of consciousness through stillness, breath, and presence. Inspired by the Tao Te Ching, we’re invited to move beyond words and trust the unknown. Through slow breathing and gentle awareness, we rest in what cannot be named.
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Lesson 17
Day 14: Become More Creative - Empty Vessel Meditation
Today we explore the creative power of emptiness through Chapter 4 of the Tao Te Ching. Emptiness isn’t absence—it’s a fertile space where inspiration and intuition arise. By softening, slowing down, and becoming spacious within, we create room for creativity to flow from the source. Let this reflection guide you into that stillness.
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Lesson 18
How To Make Daily Practice An Effortless Part Of Your Life
In this final session of the Taoist meditation course, we celebrate your commitment to 15 days of mindful practice and explore simple, practical ways to make meditation a natural and effortless part of your life. The focus is on starting small, maintaining consistency, and nurturing self-compassion when challenges arise. By weaving mindful breaths, gentle movement, and affirmations into your daily routine, you create space for clarity, balance, and joy. This approach honors the Taoist teaching of flowing with life rather than striving for perfection. Reflect on how you can integrate these principles to build a sustainable practice that supports your well-being every day.
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Lesson 19
Day 15: How To Safely Let Go Of Control
“A good traveler has no fixed plans and is not intent upon arriving.” —Lao Tzu
Congratulations on reaching Day 15. This final guided session invites you to dissolve the boundary between meditation and everyday life. You’ll learn how to bring mindfulness into challenges using two powerful frameworks: RAIN (Recognize, Accept, Investigate, Nurture) and Notice, Center, Choose. This is where your practice becomes a way of being—gentle, spacious, and deeply rooted in presence.
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