Strong Spine. Soft Front. Wild Heart.

“All too often our socalled strength comes from fear, not love; instead of having a strong back, many of us have a defended front shielding a weak spine. In other words, we walk around brittle and defensive, trying to conceal our lack of confidence. If we strengthen our backs, metaphorically speaking, and develop a spine that’s flexible but sturdy, then we can risk having a front that’s soft and open, representing choice-less compassion. The place in your body where these two meet — strong back and soft front — is the brave, tender ground in which to root our caring deeply when we begin the process of being with dying.

How can we give and accept care with strong-back, soft front compassion, moving past fear into a place of genuine tenderness? I believe it comes about when we can be truly transparent, seeing the world clearly — and letting the world see into us.” -Roshi Joan Halifax

Nightly Review

Last week I reintroduced the practice of writing a nightly review to highlight key points of my day. In the past I have found that putting pen to paper and acknowledging daily behavior can be very beneficial for spiritual growth ✍🏼. Every night I ask myself if there was any time during my day I became resentful, selfish, dishonest, or afraid. If anything comes up, I write it down. From there, I am able to thoughtfully recognize if I owe an apology to anybody 🙇🏼‍♂️. By doing this practice daily it becomes easier to see if I have been kind and loving towards all, or if I have been mostly thinking of myself ⚖️. With the purpose of spiritual growth in mind, I ask myself if there is anything I could have done better 🤔. Did anything come up that I have kept to myself, which ought to be shared? Lastly, what acts of service did I selflessly perform today which contributed to the stream of life? By acknowledging these behaviors daily it has become easier to see where I have made progress and where I have fallen short. As with all spiritual practice, this daily inventory aims to clear any emotional blockages which may stand in the way of being able to help others 🌎. May all beings be happy, may all beings be free 💓. Lokah samastah sukhino bhavantu 🕊.


Mayurasana, or peacock pose is said to be one of the most important postures in all of Hatha Yoga. This posture turns on the abdomen, strengthens the upper arms, and develops tremendous focus! Oppositional forces help make this posture possible 💁🏼‍♀️. Think of pulling your lower gut in, while pressing two palms down and squeezing elbows tightly together. Lengthen through the back of the neck, while contracting your thighs and pointing your toes. Shoulders down, chin up, eyes out in front of you in one spot and keep them there 👁. Although this posture may be challenging at first, when practiced daily you will be flying in no time ⏳.

Gayatri Mantra ॐ

While most mantra has been created by man, the Gayatri Mantra is said to come from Brahma himself. The Gayatri mantra provides a relatively short path to self-realization.


Om bhur bhuvah swah

tat savitur varenyam

bhargo devasya dheemahi

dhiyo yonah prachodayat


ॐ भूर्भुवः स्वः

तत्सवितुर्वरेण्यं ।

भर्गो देवस्य धीमहि

धियो यो नः प्रचोदयात् ॥


The eternal, earth, air, heaven

That glory, that resplendence of the sun

May we contemplate the brilliance of that light

May the sun inspire our minds.

Meditation On The Four Powers

Last night I was taught a meditation on the 4 Powers ⚡️ Something I appreciate about this technique is that it is accessible to all people, from beginner to experienced practitioner. After finding a comfortable seated position in a quiet place, close your eyes and bring your awareness to the breath. Inhale, exhale, rising, and falling.


The first step of this meditation is to simply remember. Remember the golden rule, the principle of treating others the way which you would hope to be treated. Attempt to cultivate a sense of compassion for all beings. In Buddhist traditions, the qualities of Dharma, the Buddha, and the Sangha, or community are practiced.


The second step of this technique is regret. Regret any harm you have caused, with an honest desire to not repeat this harm again. This step is not to make you feel guilt, or remorse, but rather as a tool to recognize where you could have done better.


Next, we apologize and make our best attempt to right the wrong. The third step is repair. From my experience I have recognized several different approaches when it comes to making amends. At times, it may be best to contact whoever it is you have harmed and meet them in person. If finances are involved those better be payed too 💸 Be prepared! I have encountered a few occasions in my life where the other person was not ready to speak, or meet face to face. Times like this may call for a living amends, where you have recognized your wrong and make a firm decision to not repeat your mistake. These are all suitable ways to correct wrong past behavior.


The last part of the 4 Powers technique is resolve. We mindfully ask ourselves, “what can I do to avoid making this mistake again?” If you have taken an honest approach with the first 3 steps the answer is sure to come. Sometimes when we feel a disturbance with a person, or thing, we have failed to recognize our own role in the conflict. Through this awareness we are able to resolve these conflicts and the highest states of freedom are experienced.


Thank you Michael Johnson for sharing the Meditation on the 4 Powers with this community.


May all beings be happy, may all beings be free. Om ॐ.