Day 8 Meditate 22



Day 8 November 16, 2019
“When we free ourselvesfrom the idea of separateness, we have compassion, we have understanding, and we have the energy we need to help. “
– Thich Nhat Hanh

Ek Ong Kar Sat Nam Siri Wahe Guru
“The Creator and the Creation are One. This is our True Identity. The ecstasy of the experience of this wisdom is beyond all words and brings indescribable bliss.”

Day 8 of Meditate 22 days of self discovery. Today is the Tonglen meditation. This Tibetan meditation practice is a method for connecting with suffering and for overcoming fear. It is designed to help awaken the compassion inside yourself and use it to help others, to change our attitude towards pain and to open up the heart so that we can be more loving and kind as we dissolve the pain around us. This meditation practice is focused on taking the pain of others, breathing it in and allowing that person to relax and find peace. The goal of this meditation is to spread positivity to others, to yourself and eventually to the entire world.
Today is a good day to remember the idea of interconnectivity. Take time to reflect.
“We can observe emptiness and interbeing everywhere in our daily life. If we look at a child, it’s easy to see the child’s mother and father, grandmother and grandfather, in her. The way she looks, the way she acts, the things she says. Even her skills and talents are the same as her parents’. If at times we cannot understand why the child is acting a certain way, it is helpful to remember that she is not a separate self-entity. She is a continuation. Her parents and ancestors are inside her. When she walks and talks, they walk and talk as well. Looking into the child, we can be in touch with her parents and ancestors, but equally, looking into the parent, we can see the child. We do not exist independently. We inter-are.
Everything relies on everything else in the cosmos in order to manifest—whether a star, a cloud, a flower, a tree, or you and me.”
Chapter 1 The Art of Living Thich That Hanh
Today’s Suggestions for Ritual :
much love and gratitude,



Set aside 5-10 minutes to journal whatever comes to your mind.
  • Connect to the memories deep in your heart. What smell brings you peace? joy? excitement?
  • When you sit for your next meal look deep into the food, see the person who prepared it, the cashier who sold the ingredients, the farmer that grew it, the driver that transported it, the sun, the rain, the earth. Describe the experience.
  1. Antara Kumbhaka requires the application of both Jalandhara and Mula Bandhas; in addition the rib case gently “hugs” the lungs.
  2. Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6). To begin, apply the two bandhas as you near the end of your inhale, and retain the breath for 2 , no more. Gently squeeze the ribs against the expanded lungs. Then exhale, concurrently releasing Mula Bandha and, when finished, raise your head to neutral. DON’T perform Kumbhaka on successive breaths; take 2 to 3 Ujjayi breaths before the next retention.
  3. In general your first Kumbhakas should be one-third to one-half the length of your Sama Vritti count. Practice at this level until you’re completely comfortable, which may take several weeks or longer.
  4. Then gradually reduce the number of Ujjayis between Kumbhakas until you can comfortably retain your breath for 2 on successive inhales for about 5 minutes. Next increase your Kumbhaka to 3, but again separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you can comfortably retain for 3 on successive inhales for 5 minutes.
  5. Proceed methodically until your Kumbhaka count matches your Sama Vritti count. Now STOP. Don’t go any further without direct guidance from an experienced teacher.

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