We have made it to the finals days of the challenge! I want to first start by expressing gratitude for all whom have participated. I am inspired and filled with joy watching everyone’s journey. From our in person sessions, to the daily posts, and our live (sometimes technology challenged) sessions, I’ve been truly blessed by this community. As we wrap up the challenge, I want to post a couple questions for the group. Please use the comment section below to answer. 1. What has been your biggest takeaway? 2. What has been the biggest hurdle to overcome? 3. Did your “why” change through the practice? 4. What would you give as a tip or suggestion for someone starting back at Day 1? Again, thank you all so much. Let’s enjoy these last couple days of the challenge! Also the 30th day lands on a live class session if everyone can make it?! See you on the mat, Daniel

Today’s class, closed out the session with a head to toe body scan. I wanted to list out the practice here so you can continue/try it at home. During your next meditation, I want you to start by being the attention to the breath. Get a handful of deep diaphragmatic breaths before bringing your focus to the muscles of the face. -relax and allow the eye lids to feel heavy -release tension from the cheeks. -finally, bring the tongue from the roof of your mouth, down. Next -relax the shoulders, sinking them away from the ears -let the arms feel heavy and your hands be pulled towards the floor. Next -release the stomach tension. -let the belly button relax Next -allow the hips to feel heavy and sink to either side. -check the quads to make sure you are not holding onto tension Finally -relax the ankles. -let your entire body feel heavy. Going through this whole body scan will reveal where you hold onto muscle tension. This insight will also shine light on where you store the every day stressors in the body. Take your time friends, Daniel.

Today we are introducing a new breathwork practice. It’s not going to be tempo or rhythm, but a sound you’ll make. Similar to the vibration we experienced from the sound bowls, humming can guide us to deeper meditation practices. The hum also hosts health benefits like increase nitric oxide levels (increase circulation), reduces stress, and stimulates the vagus nerve. To perform: inhale and exhale through the nose, deep diaphragmatic breath, focusing on a long exhale paired with a constant hum. I would suggest choosing one “note” for the hum, easiest being an om sound, or literally humming the word “hum.” You can perform the hum for a certain number of breath cycles at the begging, or maintain as long as you’d like. Make sure though, that you are not forcing the hum. Let it be a natural part of the deep breath. Hope everyone has a great Wednesday, Daniel

I would like to expand on yesterday’s message with a favor to ask. Monday, we talked again, about the why of our practice. In part not only our own calm peaceful state, but how we relate to the world. How others around us can see, hear, and feel our peaceful state. Today, I would like everyone to deliberately share some peace with someone. Can it be someone close to you? Of course! You can share a moment of kindness, peace, and love with a friend or family member. But….. even more profound, would be a chance to share with someone you don’t know. We do it in small ways all the time. We let the car at the stop sign go before us. We say our please and thank you. What I am talking about is just one step into more care. Give the gift of your peace. Share it freely without limitation on scope or size. The gift was always ment to be shared. Daniel.

Thank you for the patience everyone! Yesterday ended up being a day of rest and reflection. As we enter into the 20 minute practice I wanted to refocus on the why of this journey. As we have felt and seen, there is a peaceful place within each of us. This place we visit ultimately leaves a mark on us every-time we practice. We can hear it in each-others voices. We can taste it in each bite. Why this peaceful and calm version of us is important, is not just for our own, but for those around us. Introducing, the ripple effect or entrainment. By us finding the calm center, we are putting that energy out into the environment around us. You can see this effect when you are non reactive around a reactive child or pet. The energy can be felt, and ultimate invites synchronicity. We are giving light, love and peace to the world around us. And it is good, Daniel.