Good evening everyone! 

I hope that you all had an incredible evening and that you found the breathing activities helpful. Remember that there are many different breathing exercises for the various domains and situations of our lives. You can see them as being more tools for your tool belt. Use as needed! 

Homework for Week 2 

Formal: Alternate between Body Scans and Sitting Meditations. Please use the "formal practice log" to capture your experience. 

Informal: Complete the Pleasant Events Calendar. Noticing the precious and pleasant moments that occur in day to day seemingly mundane activities can help us to see how wonderful our lives truly are. I like to think of this as bringing the sacred into the mundane. 

Please check back tomorrow (Friday, April 29th) as I will have some additional reading resources and videos for you to enjoy. 


Breath work we practiced:

Sat Kriya

Breath of Fire

Reading Material:

Mastering Your Own Mind

The Brain: How it Rewires Itself

Mantras to Help in Various Situations:

Here are four very simple mantras and some reading to help you through various situations. I encourage you to come up with your own as well. Mantras are words that mean something to YOU. They are your prayer to the universe and thus they should have a personal connection. Mantras are great to repeat during your meditation practice. They can help to keep the mind from wandering to far off and they are also planting a seed in the psyche to manifest change and to help resolve deep pain. It al depends on what YOUR needs are.  These four are a good starting point but I encourage you to grab a pen and paper and jot down some words that mean something personal and sacred to you. 

  1. Feel the fear and do it anyway
  2. May all beings be free from this suffering
  3. I commit to love
  4. This too shall pass

SAT NAM - (True Identity) is another great mantra to use. We mentally vibrated this during our Sat Kriya meditation last Wednesday. I'm looking forward to hearing what you all came up with. 

Youtube Videos:

Emotional Intelligence: Positive emotions & mindfulness by emotional intelligence

The Monkey Business Illusions

How Meditation Can Reshape Our Brains

Why a Neuroscientist Would Study Meditation