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 🕊.

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.

Japa Meditation 📿

For the past 10 months I have been working closely with mantra in my daily Sadhana practice 📿. Mantra is most commonly defined as specific sounds, words, or phrases that are repeated during meditation or prayer 🙏🏻. The translation of the word mantra in Sanskrit is recognized as “instrument of thought.” Repetition of mantra creates positive vibrations that uplift those who chant or listen 🗣. Traditionally mantra is chanted 108 times in correlation to the 108 energy channels in the body, although there is no specific amount of times you need to repeat. In my experience this practice has been helpful in cultivating a focused, and calm mind that is better suited for meditation 🧘🏼‍♂️. It is important to remember that mantra is not magic, but rather a divine tool used to bring you closer to where you need to be 👁.

If you are new to mantra you can start by putting your phone down, and chanting the Bija mantra “OM” 🕉. This is a simple and powerful mantra that is associated with the crown chakra 💜. Mantra can be done anytime of the day, anywhere. Give it a try, I think you will like it.

Anapana Meditation

If you are interested in meditation but not sure where to begin, the technique of Anapana is a simple and practical way to achieve stillness of the mind. During Anapana meditation the natural breath is observed as it comes in, and as it goes out. To begin find a comfortable seated position, relax the abdomen, and keep a straight spine. Bring your awareness to the space beneath the nostrils and above the upper lip. Observe the breath as it gently enters and exits the nostrils, rising and falling. You may notice very subtle physical sensations begin to arise. This may be experienced as warm, cold, tingling, or even numb. Whatever your experience may be, remember to keep your awareness with the breath and observe objectively. I recommend setting a timer for 20 minutes at first, and working your way up to an hour. Regular practice of Anapana meditation will bring happiness to your heart by developing concentration and mastery of the mind. Benefits of Anapana meditation may include an increase in concentration, improved quality of sleep, calmness of the mind, and sharper memory!

Nadi Shodana Pranayama

Nadi Shodana breathing is a powerful technique to help restore balance to the left and right sides of the brain 🧠.

To practice: find a comfortable seated position, close your eyes, and bring your awareness to the space behind the forehead 👁. First, rest your left hand on your knee in Jyan Mudra by connecting the thumb and index fingers with the palm facing up 👌🏻. Bring your right hand into Vishnu Mudra by bending your index and middle fingers down. Use the right thumb to block the right nostril and inhale only through the left nostril for a count of 3. Next use your right ring finger to block the left nostril and hold the breath for a count of 12. If you would like to utilize the Bandhas during retention go ahead. Exhale through just the right nostril for a count of 6. Inhale through the right nostril for a count of 3, when you get to the top block both nostrils for a count of 12. Exhale through only the left nostril for a count of 6, this will complete one round of Nadi Shodana Pranayama 👃🏻. Alternate nostril breathing should be practiced for 5-10 minutes and is most effective when practiced daily!


full bow

Life is a continual flow of becoming. All temporary things, material or mental share the same characteristics of rising and passing. Everything will rise, change, and disappear. This universal law of impermanence is known as Anicca. Because no physical or mental objects are permanent, attachments or desires to either will always cause suffering (dukkha). By observing the phenomenon of craving without reaction we are able to gain spiritual progress and take steps on the path toward enlightenment.