The message I have for you today is this: It’s okay not to be okay. If you’re not feeling your best, see if you can meet that with forgiveness. Forgive yourself for not meeting your expectations. Forgive yourself for not showing up how you thought you would. Forgiveness is compassion in action. If part of you feels like you could be doing better and you’re not, just forgive yourself. No pressure, no punishment. You don’t have to be at your best all the time. Be gentle with yourself in every way you can.

I think it could unlock something extremely life changing for myself and others…

Today we meditated on the 5 hindrances. How did it go for you? Which hindrance in meditation is an obstacle for you? Quick recap from today: We checked in a bit—life, work, getting back into rhythm. Then we got into practice. Big thing I emphasized: if you don’t have a clear intention, your meditation won’t stick. You need to know why you’re sitting. We also talked about how practice isn’t always peaceful. You’re going to hit resistance. The 5 main things that come up: desire, anger, low energy, restlessness, doubt. These aren’t problems. They’re part of the training. The shift is learning to see them clearly instead of getting pulled around by them. We also broke down a few ways of practicing: Concentration → stabilize attention Insight → see thoughts as insubstantial Non-dual → everything happening in one field, nothing separate At first you’re trying to quiet the mind. Then you start understanding it. Eventually, it stops disturbing you the same way. We did a short sit at the end—just noticing what’s coming up, staying with the breath, bringing some patience into it. Also dialing in the weekly structure: Monday: Breathwork Tuesday: Concentration Wednesday: Insight Thursday: Non-dual Friday: Open Retreats coming soon. — What’s been coming up for you in your practice lately?

Today we worked on Level 1 meditation: concentration. This is where everything starts. You’re training the mind to stay on one object (like the breath) and not move. Simple… but this is the work. A few things to keep in mind: • Pick one method and stick with it If you keep changing techniques, you won’t build stability • Sit still Physical stillness directly supports mental stillness • This is especially important if your mind feels busy or scattered That’s not a problem—it just means this is the right practice for you 📵 Weekend challenge: Try this over the next couple days: • Do at least one solid sit • Turn your phone off for a period of time • Let yourself actually be with your mind without escaping it Most people never give themselves this space. That’s why this works. We’ll keep building this next week. If you sit this weekend—what did you notice?

Drop some love about your practice today: