Meditation Course: Personal Meditation

PRACTICAL MEDITATION
A Way of Life for the Individual and the Family

Section 1: How to Prepare for Meditation

A sacred place is a necessity for everybody. You must have a room or a certain hour a day or so where you do not know what was in the newspapers that morning, you don’t know who your friends are, you don’t know what you owe to anybody, you don’t know what anybody owes you; but a place where you can simply experience and bring forth what you are---what you might be. This is the place of creative incubation. And first you might find that nothing is happening there, but if you have a sacred place and use it and take advantage of it something will happen. Joseph Campbell.

Lecture 1: Introduction
Welcome to Practical Meditation: A way of life for the individual and the family, and thank you for taking the course. I have divided the course into 16 sections including how to Prepare for Meditation, Meditation in Sacred Texts, and much more. Now let us begin.

Meditation is being silent in order to get an insight. Meditation is focusing your attention on a thing in order to figure it out. Meditation is reflecting on an experience in order to understand it. Meditation is contemplating on an idea in order to make sense of it. Meditation is concentrating the mind on one central subject. Meditation is thinking about something to such an extent that it totally fills your mind. Meditation is just being quiet in order to enjoy the silence. Definitions and explanations for meditation are many but practical meditation is based on the idea that life is a meditation. Most if not all of us have been absorbed in thoughts at one time or another. Sometimes we have been so absorbed that we loose awareness of ourselves; we become one with our thoughts. Becoming one with our thoughts is the height of creativity and we become what we think about. The problem with untrained thinking is that we could easily drift into negative modes of thought. Generally negative thoughts are unhealthy if they are not balanced with their corresponding positive ones. Our attempt is to help you to meditate on the things that bring peace to your life rather than worries. Thus our purpose is to give you the tools to enable you to manage your thoughts. Our belief is that once you are able to take control of your thoughts you could realize almost anything in your life! Peace of mind, purity of thought, self-control, mental alertness, emotional balance, physical strength, connectedness, self-awareness, a sense of purpose, self-confidence, and good health are some of the many benefits to the person who manages his or her thoughts. 

It is true that meditation has many benefits but not many people are practicing it. Meditation is still regarded as the domain of the spiritual seeker but there are four main reasons why meditation is still not widely practiced. The first and probably the most cited reason is that meditation is not easy. Well, it is not easy because no one taught us how to meditate when we were growing up. Most things that are new to us take time and practice before we could be used to them. According to Swami Sivananda ‘Meditation is painful in the beginning but it bestows immortal bliss and supreme joy in the end.’ Meditation seems painful because it is new to us. Like most things in life the moment we begin to practice it with a purpose it would become second nature. Another often cited reason is that ‘meditation is a foreign intrusion into our culture’. Meditation is often regarded as an Eastern discipline. “They have their ways and we have our ways”, someone might say. This attitude actually limits the flow of knowledge and in the end it is the individual who suffers. We become stuck to our traditional ways of thinking with no room for new thoughts and therefore no room for growth. However if you are loyal to your beliefs you may still find out more about meditation without adopting foreign practices. For instance if you are a Christian you could find out about what Christians do when they meditate or if you are a Moslem you could find out about what Moslems do when they meditate. In this way you could remain loyal to your beliefs and benefit from a foreign idea. If life is a meditation, as some people believe we are all meditating in one form or other. The practice of meditation will help you to master your thoughts. The third reason is that ‘meditation arouses mystical states’ and neophytes do not know how to deal with their experiences. Yes, meditation could heighten your sense of awareness but there is really nothing to worry about those states of mind. If you are concerned there are many qualified meditation practitioners all over the world. If you are not sure where to begin the best place to start is with a recognized Temple or Church. The last reason is ignorance. Many people do not know the importance of meditation in life. Now you know and we hope this guide will help you to get started.

This program is put together mostly for the beginner and for those who find it difficult to meditate or to control their minds. We are unable to control our minds because our thoughts are everywhere. We think about unholy things, money problems, missed opportunities and our failures the moment we are alone. If we are not thinking about these things we are feeling jealous, resentful, envious and sometimes even angry. No one could concentrate with all these intruders. But the good news is that through the practice of meditation you could train your mind to be free of all the undesirables and to have mastery over your thoughts. Pictures of saints, saviors and angels as well as inspirational passages are great objects of meditations. In training to achieve control over your mind concentrate on a picture, when your mind wonders bring it back to the picture. Continue this exercise until you become good at keeping the picture in your mind for as long as possible. You could do the same with your breath, inspirational passages, your favorite pet, a snow covered meadow, a flower or a past uplifting or joyful experience. 

We specially recommend using meaningful experiences of the past when your mind dwells on negative or unfulfilling thoughts. Most negative thoughts catch us off guard and before we know it we are seriously dwelling on the thought to the extent that it literally consumes us. The first positive step in dealing with a negative thought is to follow it to its cause. Is the negative thought a resentment, anger, or loss? Who is the person at the other end of the thought? What happened? If the thought is a recurring one it is important that you address it immediately and stop it on its track. There are exercises to do this in the book. If the thought is just a distraction and has no internal value you may replace it with a positive past experience as soon as you realize it.

In order to make meditation enjoyable for the beginner it is important that you first determine what you intend to get out of it. In other words we want you to set a goal for your meditation program. It could be peace of mind, quitting a bad habit, purity of thought or developing self-confidence. The goal should be such that it motivates you to action at all times. Second we want you to decide to complete the program the moment you begin. This means that you will decide to do all the exercises in any of the two programs you choose.

The Book is divided into four sections: Preparing for Meditation, Meditation in the Sacred Texts, Individual Meditation Program and the Family Meditation Program. Preparing for Meditation covers most of the things you need to begin a meditation program including the place of meditation, time for meditation, meditation sounds, meditation position, etc. Meditation in the scared Texts includes references to meditation in religious books like the Bhagavad Gita, the Upanishads, the Bible and the Buddhist Sutras. The individual meditation program is a practical goal-oriented meditation program for the beginner. It runs for six months with meditation practices for five days every week. And the family Meditation Program is for the family. Like the Individual meditation program it also runs for six months with meditation practices for five days every week.

You will notice that some of the meditation exercises have been repeated over the course of the program. This is intentional to emphasize the importance of those exercises. We expect you to do these exercises on a daily basis. The first one is a Breathing Exercise to help to calm you down and prepare you for meditation. In this exercise it is recommended for you to inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible. The second is a Counting Exercise also intended to calm you down and prepare your mind for meditation. In this exercise it is recommended that you count from 50 backwards, that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. The third exercise is the Past Mindfulness Exercise. In this exercise it is recommended that you take inventory of your activities during the day. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? The main purpose of this exercise is to reflect on the immediate past for improvement in the future. The Fourth exercise is the Future Mindfulness Exercise. In this exercise it is recommended that you visualize the next day of your life in the family and at work, at school or wherever you plan to be. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are doing your work well. For school you might want to get along with your teachers, classmates and getting good grades. You know what you want to realize, give, contribute or share the next day. Make it happen! The purpose of this exercise is to give you some control on your day and influence it in a positive way. Obviously the demand of the environment on your life is considerable and they range from family demands to the demands of your career or employment. In this exercise you decide in advance what you want your day to be.

I thank you for giving my meditation course a try and I wish you the best in your meditation practices. If I knew an easier way I would share it with you because your success is my business. However one way that has worked for many people is to meditate in groups. This works well for families but as an individual you could consult with your friends and begin a meditation program. Another alternative is to join a group meditation program. I encourage you to begin your meditation practice by first setting your goals and practice, practice and practice! 

Lecture 2: My Education and Experience
I was educated at Indiana, Pennsylvania; Oxford, Ohio; and Corvallis, Oregon. I earned a bachelor's degree in Business Administration at Indiana University of Pennsylvania, a master's degree in Student Services at Miami University and a doctorate degree in Higher Education at Oregon State University. I have also taken courses from several mystery schools including "Alpha", "Beta", Gamma", "Delta" and "Omega". The "Alpha" Mystery School is a non-sectarian fraternal body of men and women devoted to the investigation, study and practical application of natural and spiritual laws. I was introduced to Lama Yoga and Meditation in the "Beta" Mystery School. I studied the Holy Qabalah and the Sacred Tarot (I do not read cards; they were only used as instruments for meditation) in the Gamma Mystery School. I learned that we are not limited in spite of our birth circumstances, color, nationality or race in the Delta Mystery School. I was admitted to remain on the threshold of the outer retreat of the temple by the Omega Mystery School. This was where I studied under the guardianship of a living master. The Master encouraged me to believe in my dreams and helped me to experience the generosity of the Universe.

I am the founder of UNISM, a spiritual organization dedicated to share the message of Universal Love. You are loved without conditions or requirements! UNISM opens its doors to both believers and non-believers. Taking care of each other to live well in this life is more important than our religious beliefs.” Thus there is no God to accept or to reject in UNISM but UNISM respects all Gods irrespective of their origin. However your God or none thereof is entirely up to you. Our focus is on Universal Love and that you are loved just the way you are! 

Lecture 3: The Place for Meditation
Meditation is best accomplished in a secluded and quiet place but you could meditate in any place and at any time given a proper frame of mind. Any comfortable place will do. Some meditate on their beds, others in the fields, a corner of their home or a combination of them.

The Sleeping Bed
The sleeping bed is very comfortable for meditation but also an easy place to fall asleep. Try to stay awake if you are using your bed for meditation. However we encourage you to be active in your pursuit of meditation. Meditating on your bed is good but you should set aside a special place for meditation in your room.

A Natural Environment
Secluded natural environments like a river, wood, forest, field or the desert add value to meditation. In most cases they are quiet and the feel of the environment can enhance your meditation practice. Have you ever gone fishing in a boat by yourself along a river? If you were the only person at the time you probably enjoyed the quietness and the spiritual quality of the environment. You can experience the same silence in a wood or forest or any other natural environment that your love.

A Corner of your Home
Do you have a sanctuary or a sacred place in your home as explained by Joseph Campbell? Your sanctuary can be at a corner of your bedroom, living room or a room in your office. You could also use the corner of your child’s room. This corner wherever it may be should be set aside exclusively for meditation and prayer. You need a table or a desk and a chair. Cover the surface with a tablecloth and decorate it with materials that evoke a spiritual presence. You may use the picture of a savior, a saint, an angel or a favorite picture of yourself. You may also use  a natural scene that captures your imagination like a sun rise, a sun set, a river, flowers, trees, a snow capped mountain or any other natural scene that you prefer. If you believe in a particular religion you could have the symbol of the religion. In UNISM we use the Universal Love and the Unconditional Love banners. You may also have a diary, writing pad, a pen, a dictionary, and your favorite religious books. You may use soft inspirational music if you care. 

Have some candles and incense. When all is ready you may dedicate the corner or the room for the psychological benefit that a ritual provides for those who partake in it. It does not have to be elaborate. You could play a spiritual music, read a spiritual book or light some candles, an incense and pray or affirm according to your preference or inclination. Your sanctuary will now become a place you associate with mystery, freedom, inspiration, goodness, patience, compassion, hope faith, beauty, power, miracles and all the spiritual things you can think about. You can now use your sanctuary for prayer and meditation as well as for resolving challenges and conflicts in your life.

House of Prayer
Meditating in a house of prayer such as a church or temple has the advantage of holiness. Saints, angels, stain glass windows and religious symbols have the effect of evoking a meditative state of mind. If the place of worship is available to you during the time of your meditation, it could be an encouraging place to meditate.

The Temple within Your Soul
The Temple within your soul is the perfect place for meditation in the sense that you could meditate at any time and at any place. The challenge however is how to get into the inner recesses of your soul; how to gain access to the holy of holies! This itself is a practice of meditation and by the time you are done with setting up the temple within your soul you would have advanced in your meditation practices. 

Begin by first decorating your place of meditation within your soul. Have a table, a tablecloth, a couple of candles, incense on an incense burner, a comfortable temple regalia, an inspirational music, a favorite picture of yourself, a chair and any other material that you care to use. Now go within and set up the table. Unfold the table if it is a folding table and place it at a corner facing the East. The sun rises in the East and signifies the beginning of day. In the same way when you go into your sanctuary you will be facing the East in order to begin your day. Treat yourself to a new day after problems, conflicts, uncertainties or when having a difficult day. 

Now place the tablecloth on the table followed by the candles. Place one candle to the North and the other to the south at the East end of the table. Now place your favorite picture between the candles. Next place the incense burner between your picture and one of the candles. Finally get the chair and place it by the table. Like the sacred place at the corner of your room you need to dedicate your inner temple. Have a shower, clean up and put on your temple clothes. Walk into your sacred place, light the two candles and the incense and sit on the chair. 

Next listen to a celestial music or begin a short breathing exercise and when you are calm read a psalm and offer your dedication prayer or affirmation. Stay there for about 15 minutes or so and close the session by first putting off the candles and the incense. You may use your thumb and index finger to extinguish the candlelight or a candle extinguisher. As you put off the candlelight you may repeat the following: As the light of the candle is extinguished the LIGHT of the UNIVERSE is born in my soul! Amen. You can now leave your inner temple, remove your temple regalia and go about your normal business. The next time you go into your inner temple is to meditate or to pray. Dedication is done only once.

Lecture 4: Time for Meditation
Certain times are good for meditation; good in the sense that one is more likely to have positive results at those times as compared to other times. But in fact it all depends on the state of mind of the individual. Thus one could meditate at any time provided one is physically ready and mentally present during the meditation.

Morning Meditation
Morning meditation starting around 5:00AM is considered to be one of the best periods for meditation. If you follow a traditional work schedule you go to bed around 9:00PM and wake up around 5:00AM, you may begin your morning meditation around 5:30AM. At this time the body is well rested and the mind is alert. Most people can meditate with ease. If you do not have a normal work schedule like those who work at night an afternoon or evening might will be good for you. In this case it is advisable for you to begin your meditation after you are well rested. If you have a traditional work schedule you are encouraged to have a shower and clean up as soon as you wake up in the morning. Cleaning up include brushing your teeth, using the toilet, etc. Put on your meditation clothes if you have one and immediately go to your scared place to meditate. It is important that you meditate before you eat or do anything outside preparing you for meditation.

Afternoon Meditation
Afternoon meditation begins around 12:00 Noon. For the one who has a 9 to 5 job this is a convenient time to meditate because you are usually on break. The disadvantage is that you are away from your sacred place and the question is ‘where do you meditate’? This is the time to take advantage of your inner temple as discussed in the last section. You could also retire to a nearby park, wood or river to begin your meditation. Seize every opportunity to be silent; because silence is the food of the soul.

Evening Meditation
Evening meditation could begin around 8:00PM. By this time you must have rested from work and the food you ate around 6:00PM must have been digested. In effect you are ready for a good night sleep but watch out not to fall asleep during your meditation. This is a good period for those who work the graveyard shift. Help yourself with meditation before you go to work. It could be the antidote for all the irritating things you are going to face at work.

Random Meditation
Random means you have no fixed time. You could meditate at any time if you feel like it. But it is a good practice to have a schedule for meditation in addition to random meditation. A fixed time that you look forward to could enhance your life from the happiness you derive from it. When you have a fixed time for meditation you look forward to this moment with joy. Each meditation brings you closer to your goal thus it is a good practice to meditate as often as you want even if it is just for 15 minutes, 10 minutes, 5 minutes or 1 minute. Even the shortest duration of time you spend on meditation adds to your spiritual growth.

Lecture 5: Meditation Sounds
Sound is an important part of meditation in the sense that it calms us down, elevates our consciousness and attunes our minds to the inner reaches of our being or the soul if you like. The proper sound takes us out of this world into a mythological place of joy, love, health and peace. In other words sound has the tendency to take us within. While there we could heal our selves and experience peace. Meditation sounds are many and it is up to you to choose the ones that compliment your being.

The Mantra
A mantra is a spiritual formula repeated by a person for the realization of an objective. Allah, Brahman, Jehovah, Christ, Krishna, Buddha or Oh God could be a mantra. A popular mantra is “Om Mani Padme Hum”. Some believe that saying the mantra Om Mani Padme Hum, out loud or silently to oneself, invokes the powerful benevolent attention and blessings of Avalokiteshvara ( Tibetan Chenrezig, Chinese Guanyin), the embodiment of compassion. Generally mantras are used to gain control and peace in times of anxiety and uncertainty. We could reap this benefit when we use mantra at the beginning of our meditation practice. Mantras could also help us to deal with bad habits. When next you are inclined to repeat an addiction or an obsession, use your favorite mantra to stop your inclination. We could use mantras to dispel evil in our environment. Use your favorite mantra if you sense evil in your environment. Finally we could use mantra to improve our health or to save us from danger. Nevertheless some professionals believe that mantra should only be used as a means to an end and discarded completely otherwise they would become crutches. In this sense they recommend using meaningless mantras like Ha, Hu or Ho.

Nature Sounds
Nature sounds are waterfalls, cricket sounds, rain, waves, or similar sounds. We can use nature sounds to prepare us for meditation because of the relaxing, soothing or calming effect they have on us. They remind us of places we have been before and keep us in a meditative mood. We may also use them throughout the meditation period as long as they are not a distraction from our focus. One meditation exercise is to imagine a turbulent sea that gradually becomes quiet to the extent that you can even hear a pin drop. This exercise leads you from the outer chamber with noise and distractions to the silence of the inner chamber. There are many free nature sounds on the Internet but for a weekend project you may go to the coast or any natural environment and record your own nature sounds. We recommend audio sounds for your meditation.

Meditation Music
The type of meditation music to use in your practice will depend on your preference but it is important to choose the ones that touch your soul as opposed to your body. Music that touches your soul induces a meditative mood within you but the ones that touch your body makes you want to dance. With that said the music you choose doesn’t really matter as long as it touches your soul. It could be classical, flute, oboe, instrumental, or any other type of music that you prefer. 

Lecture 6: Meditation Position
The position you assume during meditation is an important one. Your goal for a meditation position is comfort. You want to be comfortable in the position you assume and without any kind of irritation irrespective of the duration of your meditation. You can use any of the following positions as long as it is comfortable for you but not too comfortable as to fall asleep. It is also advisable to try some of the positions that are new to you because they may work best for you if you take the time to practice and get used to them.

Standing or Walking Position
The standing meditation position comes in handy when we are in line waiting for our turn or when we are doing house chores. Use the time to practice deep breathing or to concentrate your attention on an idea or a problem. Since most chores are repetitive they have a way of taking your mind away from the activity and helping you to meditate. Walking or jogging also has the effect of taking your mind away from the exercise to a meditative mood. Do not hesitate to take advantage of such moments to practice your meditation.

Lying Position
You could meditate lying on a meditation mat or on your sleeping bed. The bed has the advantage of sleeping immediately after meditation but make sure you do not fall asleep while meditating. Some may see meditating on the sleeping bed as being too comfortable and with no extra effort made in order to practice. The meditation mat solves this problem with the extra effort needed to locate your mat and spreading it at your meditation corner and putting away the mat after your practice.

Sitting Position
The sitting position is one of the most popular positions for beginners. You could sit on the floor, a meditation mat or on a chair. Sit comfortably with the spine erect and legs relaxed. Place your hands lightly on your lap with palms turned up or down according to your preference. Relax your shoulders. As a beginner you may rest your back against the chair you are sitting on but do not allow the body to sag. Beginners sitting on a meditation mat may place the mat by a wall and sit with their back against the wall. Supporting your body on the back of a chair or a wall is only a temporary measure to aid your initial meditation practice. You should be able to sit erect without any support as time progresses and more especially during normal breathing exercises.

Prayer Position
There are several prayer positions including but not limited to kneeling with clasped hands by your face, standing with clasped hands by your face, kneeling with raised hands toward heaven, and standing with raised hands toward heaven. The choice of which of these prayer positions for your meditation practices is up to you but some believe that raising the hands toward heaven has the effect of increasing your spiritual energy. Raise your two hands toward heaven and experience the spiritual upsurge! Try it!

Tailor Position
The Tailor position requires that you sit on the floor and bend of your two knees so that the heel moves toward your buttocks. Next bend the other knee in the same fashion but place the leg over the other bent leg. This seems to be the most popular meditation position but not everybody can use it. You may try it but do not put too much strain on your back and body. It involves sitting with your feet

Burmese Position
The Burmese position is so named because it originated from Burma. In this position both feet resting on the floor. Place one foot in front, and the other behind it, so that neither leg crosses on top of the other. The knees should also rest on the floor for proper balance. This is position might also need some practice more especially for beginners.

Seiza Position
The seiza position is commonly used in Japanese martial arts but it originated from China. It involves kneeling on the floor and folding the legs underneath the thighs, and resting the buttocks on the heels. You cab sit seiza with a pillow or without a pillow. You can also use the seiza bench for proper support by keeping your weight off your feet and helping to keep your spine straight. 

The Lotus Position
The Lotus potion originated from India as the proper posture for meditation. The Buddha and Shiva are often depicted sitting in the lotus position. In this position one sits down on the floor or a meditation cushion and places each foot on opposite thighs.

Half Lotus Position
In the half lotus position only the left foot is placed on the right thigh and the right leg is tucked under.

Lecture 7: Duration of Meditation
It is not important to have a time limit for your meditation but as a beginner it is advisable to meditate for a comfortable time period like 5 minutes and gradually increase it to as long as your comfort demand. For instance you could meditate for 5 minutes during the first week, 10 minutes during the second week, 15 minutes during the third week, 20 minutes during the fourth week, 25 minutes during the fifth week, 30 minutes during the sixth week until you reach a time that suites your lifestyle and schedule. The next issue is how to determine the time in the midst of your meditation. Checking the time in order to know when to end your meditation could be a source of distraction. You should meditate for as long as you want provided it is rewarding and comfortable?

Lecture 8: Breathing during Meditation
Breathe easily and rhythmically. Rhythmic breathing slows down the functions of the body. Train the breath mentally to become quiet and slow. As the body and heart beat become quiet, so does the mind respond until both mind and body become stilled and silent. We recommend practice deep breathing regularly. Inhale for four seconds. Retain the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Inhale for four seconds.

Lecture 9: Prayer for Meditation
It is advisable to begin your meditation with a prayer. Prayers have the effect of preparing the mind for meditation. When you pray you may lift your hands toward heaven, be in your favorite meditation position or place your right hand at the location of your heart. You may use the Universal Love Prayer or a favorite prayer. Try to pray from memory instead of reading. Here are a couple of meditation prayers.

Great Architect of the Universe, may I be a channel through which thy Holy ones approach the world. May I be a center for the radiation of thy power. Teach me to travel light, as do all who travel on the path. Break the bonds that bind. Teach me to give myself entirely to thy service, to attune myself to thy will. Teach me to lay down the simple personal life for the great Cosmic Life, and to love with the love of GOD. Anonymous.

Oh LOVE who pervades the Universe! We thank you for your unconditional Love. Your Presence is our Guiding Light. And your Love is our ornament. Protect us from evil. And heal us of all infirmities. Lead us at the crossroads of life. And reassure us when we are in doubt. Be our guide when we are helpless. And impress upon us that you are near. Give us the courage to ignite the Light within us. And let IT glow wherever we go. To enable us to help others to see their own Lights. For our own Enlightenment and for the triumph of Universal Love. Amen. THE UNIVERSAL HOLY BOOK: Book of Love: 7:1-17 

Lecture 10: Food & Meditation
Consider the following quotes and be wise. The first quote is by Adelle Davis and the second is by Samuel Johnson. Eat breakfast like a king, lunch like a prince, and dinner like a pauper. He who does not mind his belly will hardly mind anything else. Watch what you eat and eat the proper foods. Generally we should avoid red meat and stay clear of heavy, spicy, hot and fried food. Chicken, fish, eggs fruits, vegetables, nuts, whole wheat, brown rice and honey are recommended. Do not meditate with a full stomach. Give two hours after a heavy food before you meditate and one hour after a light meal.

Lecture 11: Exercise & Meditation
The following quotes regarding exercise are worthy of note. Physical activity is an excellent stress-buster and provides other health benefits as well. It also can improve your mood and self image (Jon Wickham). A lack of exercise robs the body of an essential ingredient (Karen Sessions). Movement is a medicine for creating change in a person's physical, emotional, and mental states (Carol Welch). Exercise is good for your mind, body, and soul (Susie Michelle Cortright). Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it (Plato). It is exercise alone that supports the spirits, and keeps the mind in vigor (Cicero). There is no doubt that regular exercise is good for you. Walking, jogging, tennis and swimming are good forms of exercise. Exercising for at least thirty minutes a day is recommended. Enjoy fresh air and walk barefoot whenever you can.

Lecture 12: Cigarettes, Drugs & Alcohol & Meditation
This is a direct quote from the Universal Holy Book about cigarettes, Drugs and alcohol: Smoking cigarettes or tobacco is bad for you. Using drugs or anything that alters the peace within your body is bad for you. They are deadly, addictive and they usually have side effects. You don’t need them to enhance your strength. You don’t need them to improve your memory. You don’t need them to lose weight. You don’t need them to control your weight. You don’t need them to appeal to your peers. You don’t need them to fit in. You don’t need them to develop muscles. You don’t need them to feel good. You don’t need them for anything. You don’t need them at all. Your body is designed to give you a sense of peace at all times. The Book of Life 6:90-103

Lecture 13: Your Body, your Mind & Meditation
Your body is MY BODY. Keep it fit always. Keep it fit by exercising regularly. Keep it fit by eating the proper foods. Keep it fit by managing your thoughts. Keep fit by managing your emotions. And keep it clean always. Keep it clean by having a regular bath. Keep it clean by brushing your teeth regularly. Keep it clean by shaving if you have beards. Keep it clean by maintaining the peace within your body. Keep it clean by having a regular medical checkup. The Universal Holy Book: The Book of Life 1:63-74

Your mind is MY MIND. Rest your mind on noble thoughts. Use your mind to create your world. Use your mind to change your life. Use your mind for your own good. Use your mind for the good of all creatures. Use your mind for the good of the Earth. Use your mind for the good of the Universe. The Universal Holy Book: The Book of Life 1:75-82

Lecture 14: Dress for Meditation
You may acquire a special robe for meditation. Usually one that is free and non-constricting will do. A graduation gown or an angelic outfit is recommended. You need a dress that puts you in the mood for meditation. When choosing a meditation dress or gown think about the pope, nuns and monks. Actually any dress that takes from the mundane world into an angelic realm will do.

Lecture 15: Meditation Subjects
Meditation involves entering the great world within, closing the outside doors and windows, shutting out all distractions and living yourself to the stillness within. Here you may examine the subject or problem under consideration. Once in the stillness within you let your thoughts to go as far as you are able on the subject, and open yourself to suggestions from the Divine Mind. Your choice of a subject for meditation could be divided into three categories: Attributes, Objects and Inspirational Sources. Attributes include Love, Faith, Compassion, Joy, Patience, Beauty, etc. Objects include a flower, a lighted candle, a crystal ball, a rough sea, etc and Inspirational sources include the Divine, a favorite Savior, a favorite spiritual teacher, Angels, a song, a poem, etc.

Lecture 16: Meditation Process
You could mediate without any ceremonies but when meditating in your sanctuary you may consider the following process:
1. Determine in advance when to meditate in your sanctuary and stick to the time.
2. Clean up before meditation.
3. Retire to your sanctuary and play your favorite music or sound.
4 Light two candles and incense and put off the electric light.
5. Concentrate on your breathing. Learn to breathe deeply and rhythmically. Try the following exercises:
-Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
-Have your lips slightly open. Breathe in slowly and deeply. When you have breathed in as deeply as you are able hold the breath for a moment. Exhale slowly through your nose until your lungs are completely discharged. Repeat this process for as many times as possible.
-Breathe in slowly and deeply. Think of the breath as SPIRIT. Hold this breath and use it first to purify your head region including your brain, eyes, etc. Exhale slowly with all the impurities, pains, diseases, etc., leaving that area of the body and making it whole. Repeat the same technique with you chest region including the heart, liver, etc. Repeat with the remaining internal parts of your body. You may practice this exercise daily.
6. Reduce the volume of the music or put it off completely according to your preference.
7. Read a psalm, pray or repeat your favorite mantra.
8. Meditate on the assigned subject for the session. Let your mind examine the subject, reflect on the subject and be open to impressions from your soul.
9. You may end your meditation with an affirmation or a prayer.
10. Put off the candles and the incense at the end of your meditation.

Using candles and incense is optional. It all depends on you preferences. Most people use candles and incense to create a meditative state. It is like going to a temple or a church to pray. Stain glass windows, saints and angels create a meditative state for the individual and people who use candles and incense want to create an environment that is conducive to meditation and prayer.

Lecture 17: Meditation Goals
I have reserved goal setting till the last in order to drive the point home that you need a goal even in your meditation practice if you want to succeed. Consider going to a bus station or an airport for a ticket to travel without a destination; you won’t get the ticket. You must know where you are going in order to get a ticket to travel to your destination. In the same way if you want to succeed in your meditation you ought to know where you want to be or what you want from it. 

For instance do you want to kick a bad habit? May be your goal is to control your temper. Perhaps you want to lower your blood pressure or to improve your self-confidence. You know what you want from your meditation but whatever it is it should have the following characteristics:
- it is conceivable so that you could see it in your mind’s eye; 
-it is believable meaning that you believe in it; 
-it is achievable; 
-it is measurable and it is controllable meaning that realizing the goal is within your control. 

Goals are very important in the sense that they clarify our dreams and desires; they motivate us and give us a sense of purpose. Set your goals for meditation before you begin your practice to guide you in the direction you want to go!

Section 2: Meditation in Sacred Texts

It has been said that knowledge is powerful but I say that spiritual knowledge is even more powerful. Some of our problems stem from cultural knowledge as opposed to universal knowledge. Consider the idea of God as an example. How can one really know God with a cultural knowledge? If God is universal which I think God is how can we be content with a definition from only one culture? We can’t! Thus until we look into other cultures and the universe as a whole we really cannot define God! “Meditation in Sacred Texts” presents meditation as viewed from different cultures. I believe this will help you to understand meditation more and may be carve your own path than following anyone blindly.

Lecture 18: Meditation in the Upanishads: Svetasvatara Upanishad 2.8-17 

With upright body, head, and neck lead the mind and its powers into thy heart; and the OM of Brahman will then be thy boat with which to cross the river of fear.
And when the body is in silent steadiness, breathe rhythmically through the nostrils with a peaceful ebbing and flowing of breath. The chariot of the mind is drawn by wild horses, and those wild horses have to be tamed.

Find a quiet retreat for the practice of yoga, sheltered from the wind, level and clean, free from rubbish, smoldering fires, and ugliness, and where the sound of waters and the beauty of the place help thought and contemplation.

These are the imaginary forms that appear before the final vision of Brahman: a mist, a smoke, and a sun; a wind, fire-flies, and a fire; lightning, a clear crystal, and a moon.
When the Yogi has full power over his body composed of the elements of earth, water, fire, air, and ether, then he obtains a new body of spiritual fire which is beyond illness, old age and death.

The first fruits of the practice of Yoga are: heath, little waste matter, and a clear complexion; lightness of the body, a pleasant scent, and a sweet voice; and an absence of greedy desires.

Even as a mirror of gold, covered by dust, when cleaned well shines again in full splendor, when a man has seen the Truth of the Spirit he is one with him, the aim of his life is fulfilled and he is ever beyond sorrow.
Then the soul of man becomes a lamp by which he finds the Truth of Brahman. Then he sees God, pure, never born, everlasting; and when he sees God he is free from all bondage.

This is the God whose light illumines all creation, the Creator of all form from the beginning. He was, he is and forever he shall be. He is in all and he sees all.
Glory be to that God who is in the fire, who is in the waters, who is in plants and in trees, who is in all things in this vast creation. Unto that Spirit be glory and glory.

Lecture 19: Meditation in the Buddhist Sutras: Sutra on the Contemplation on Buddha Amitayus 9-11

Buddha then replied: 'You and all other beings besides ought to make it your only aim, with concentrated thought, to get a perception of the western quarter. You will ask how that perception is to be formed. I will explain it now. All beings, if not blind from birth, are uniformly possessed of sight, and they all see the setting sun. You should sit down properly, looking in the western direction, and prepare your thought for a close meditation on the sun; cause your mind to be firmly fixed on it so as to have an unwavering perception by the exclusive application of your mind, and gaze upon it in particular when it is about to set and looks like a suspended drum. 
'After you have thus seen the sun, let that image remain clear and fixed, whether your eyes be shut or open;-such is the perception of the sun, which is the First Meditation. 
'Next you should form the perception of water; gaze on the water clear and pure, and let (this image) also remain clear and fixed (afterwards); never allow your thought to be scattered and lost. 

'When you have thus seen the water you should form the perception of ice. As you see the ice shining and transparent, you should imagine the appearance of lapis lazuli. 
'After that has been done, you will see the ground consisting of lapis lazuli, transparent and shining both within and without. Beneath this ground of lapis lazuli there will be seen a golden banner with the seven jewels, diamonds and the rest, supporting the ground. It extends to the eight points of the compass, and thus the eight corners (of the ground) are perfectly filled up. Every side of the eight quarters consists of a hundred jewels, every jewel has a thousand rays, and every ray has eighty-four thousand colors which, when reflected in the ground of lapis lazuli, look like a thousand million suns, and. it is difficult to see them all one by one. Over the surface of that ground of lapis lazuli there are stretched golden ropes intertwined crosswise; divisions are made by means of strings of seven jewels with every part clear and distinct. 

'Each jewel has rays of five hundred colors which look like flowers or like the moon and stars. Lodged high up in the open sky these rays form a tower of rays, whose storeys and galleries are ten millions in number and built of a hundred jewels. Both sides of the tower have each a hundred million flowery banners furnished and decked with numberless musical instruments. Eight kinds of cool breezes proceed from the brilliant rays. When those musical instruments are played, they emit the sounds "suffering," "non-existence," "impermanence," and "non-self "; such is the perception of the water, which is the Second Meditation. 

'When this perception has been formed, you should meditate on its (constituents) one by one and make (the images) as clear as possible, so that they may never be scattered and lost, whether your eyes be shut or open. Except only during the time of your sleep, you should always keep this in your mind. One who has reached this (stage of) perception is said to have dimly seen the Land of Highest Happiness (Sukhavati).' 

'One who has obtained the Samadhi of supernatural calm is able to see the land of that Buddha country clearly and distinctly: this state is too much to be explained fully; such is the perception of the land, and it is the Third Meditation. 

'You should remember, Ananda, the Buddha words of mine, and repeat this law for attaining to the perception of the land of the Buddha country for the sake of the great mass of the people hereafter who may wish to be delivered from their sufferings. If any one meditates on the land of that Buddha country, his sins which bind him to births and deaths during eighty million kalpas shall be expiated; after the abandonment of his present body, he will assuredly be born in the pure land in the following life. The practice of this kind of meditation is called the "right meditation." If it is of any other kind it is called "heretical meditation."' 

Lecture 20: Meditation in the Bhagavad Gita: Self Control: Bhagavad Gita 6:10-28

Let the student of spirituality try unceasingly to concentrate his mind; let him live in seclusion, absolutely alone, with mind and personality controlled, free from desire and without possessions. 
Having chosen a holy place, let him sit in a firm posture on a seat, neither too high nor too low, and covered with a grass mat, a deer skin and a cloth. 
Seated thus, his mind concentrated, its functions controlled and his senses governed, let him practice meditation for the purification of his lower nature. 
Let him hold body, head and neck erect, motionless and steady; let him look fixedly at the tip of his nose, turning neither to the right nor to the left. 
With peace in his heart and no fear, observing the vow of celibacy, with mind controlled and fixed on Me, let the student lose himself in contemplation of Me. 
Thus keeping his mind always in communion with Me, and with his thoughts subdued, he shall attain that Peace which is Mine and which will lead him to liberation at last. 
Meditation is not for him who eats too much, nor for him who eats not at all; nor for him who is overmuch addicted to sleep, nor for him who is always awake. 
But for him who regulates his food and recreation, who is balanced in action, in sleeping and in waking, it shall dispel all unhappiness. 
When the mind, completely controlled, is centered in the Self, and free from all earthly desires, then is the man truly spiritual. 

The wise man who has conquered his mind and is absorbed in the Self is as a lamp which does not flicker, since it stands sheltered from every wind. 
There, where the whole nature is seen in the light of the Self, where the man abides within his Self and is satisfied, there, its functions restrained by its union with the Divine, the mind finds rest. 
When he enjoys the Bliss which passes sense, and which only the Pure Intellect can grasp, when he comes to rest within his own highest Self, never again will he stray from reality. 
Finding That, he will realize that there is no possession so precious. And when once established there, no calamity can disturb him. 
This inner severance from the affliction of misery is spirituality. It should be practiced with determination and with a heart which refuses to be depressed. 
Renouncing every desire which imagination can conceive, controlling the senses at every point by the power of the mind; 
Little by little, by the help of his reason controlled by fortitude, let him attain peace; and, fixing his mind on the Self, let him not think of any other thing. 
When the volatile and wavering mind would wander, let him restrain it and bring it again to its allegiance to the Self. 
Supreme Bliss is the lot of the sage, whose mind attains Peace, whose passions subside, who is without sin and who becomes one with the Absolute. 
Thus, free from sin, abiding always in the Eternal, the saint enjoys without effort the Bliss which flows from realization of the Infinite.

Lecture 21: Meditation in the Tanakh
The Command of the Lord
After the death of Moses the Lord assured Joshua that He would keep the promise he made to Moses. God promised to give the Israelites a great land and that they would be powerful. The Lord promised to be with Joshua and never to forsake him but advised him to be strong and courageous and to obey all the laws of Moses. The Lord instructed Joshua to meditate on the laws always and that if he did he would be prosperous and successful. Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. Joshua 1:8

Isaac and Rebekah
Isaac met Rebekah the evening he went to meditate. Abraham’s servant, Rebekah and her maid, were coming from Nahor when Isaac met them in the field. Isaac took Rebekah into his mother’s tent and married her. He went out to the field one evening to meditate, and as he looked up, he saw camels approaching. Genesis 24:63

Elisha and the Shunammite Woman
Elisha stayed in a room in the home of a Shunammite woman each time he went to Shunem. Her husband was old and they had no son. In appreciation of their hospitality Elisha promised a son to the woman. She gave birth to a son at the appointed time. Later the son had a headache and died. The woman laid the dead child on Elisha’s bed and went to meet him at Mount Carmel. Elisha saw the woman in the distance and asked his servant Gehazi to meet her and find out if all was well. She ignored Gehazi and went straight to Elisha and fell before him and asked if she asked him for a son. When Elisha realized what had happened he immediately sent Gehazi to lay his staff on the boy’s face. Elisha said to Gehazi, “Tuck your cloak into your belt, take my staff in your hand and run. Don’t greet anyone you meet, and if anyone greets you, do not answer. Lay my staff on the boy’s face.” 2 Kings 4:29

The Call of Samuel
Samuel, the son of Hannah and Elkanah, ministered before the Lord under Eli. One night Samuel was lying down in the temple when the Lord appeared to him. Samuel was meditating on the Ark of God before he heard the voice of the Lord. The lamp of God had not yet gone out, and Samuel was lying down in the house of the LORD, where the ark of God was. 1 Samuel 3:3

Elisha and the Kings
The king of Maob, king Mesha rebelled against the king of Israel, king Joram in order to avoid paying his debts. The king of Israel asked the king od Judah and the king of Edom to join him to fight against the king of Moab. After a fruitless march in the desert of Edom for seven days they ran out of water and blamed God for trying to deliver them to the Moab. Since they were not sure of God’s intent, they decided to seek the services of Prophet Elisha. Before Elisha inquired of the Lord he asked for a harpist to get him into the meditative state. The hand of God came upon him when the harp was playing. 
Now Mesha king of Moab raised sheep, and he had to supply the king of Israel with a hundred thousand lambs and with the wool of a hundred thousand rams. But after Ahab died, the king of Moab rebelled against the king of Israel. So at that time King Joram set out from Samaria and mobilized all Israel. He also sent this message to Jehoshaphat king of Judah: “The king of Moab has rebelled against me. Will you go with me to fight against Moab?” “I will go with you,” he replied. “I am as you are, my people as your people, my horses as your horses.” “By what route shall we attack?” he asked.
“Through the Desert of Edom,” he answered. So the king of Israel set out with the king of Judah and the king of Edom. After a roundabout march of seven days, the army had no more water for themselves or for the animals with them. “What!” exclaimed the king of Israel. “Has the LORD called us three kings together only to hand us over to Moab?” But Jehoshaphat asked, “Is there no prophet of the LORD here, that we may inquire of the LORD through him?”An officer of the king of Israel answered, “Elisha son of Shaphat is here. He used to pour water on the hands of Elijah.” Jehoshaphat said, “The word of the LORD is with him.” So the king of Israel and Jehoshaphat and the king of Edom went down to him. Elisha said to the king of Israel, “What do we have to do with each other? Go to the prophets of your father and the prophets of your mother.” “No,” the king of Israel answered, “because it was the LORD who called us three kings together to hand us over to Moab.” Elisha said, “As surely as the LORD Almighty lives, whom I serve, if I did not have respect for the presence of Jehoshaphat king of Judah, I would not look at you or even notice you. But now bring me a harpist.” While the harpist was playing, the hand of the LORD came upon Elisha and he said, “This is what the LORD says: Make this valley full of ditches. For this is what the LORD says: You will see neither wind nor rain, yet this valley will be filled with water, and you, your cattle and your other animals will drink. This is an easy thing in the eyes of the LORD; he will also hand Moab over to you. You will overthrow every fortified city and every major town. You will cut down every good tree, stop up all the springs, and ruin every good field with stones.” 2 Kings 3:4-19

Meditation in the Psalms
The Book of Psalms contains more instances of meditation than any other book of the Tanakh. 

Give ear to my words, O Lord, consider my meditation. Psalm 5:1
May these words of my mouth and this meditation of my heart be pleasing in your sight, LORD, my Rock and my Redeemer. Psalm 19:14
He says, “Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth.” Psalm 46:10
My mouth will speak words of wisdom; the meditation of my heart will give you understanding. Psalm 49:3
On my bed I remember you; I think of you through the watches of the night. Psalm 63:6
I will consider all your works and meditate on all your mighty deeds.” Psalm 77:12
May my meditation be pleasing to him, as I rejoice in the LORD. Psalm 104:34
I meditate on your precepts and consider your ways. Psalm 119:15
Though rulers sit together and slander me, your servant will meditate on your decrees. Psalm 119:23
I reach out for your commands, which I love, that I may meditate on your decrees. Psalm 119:48
May the arrogant be put to shame for wronging me without cause; but I will meditate on your precepts. Psalm 119:78
Oh, how I love your law! I meditate on it all day long. Psalm 119:97
I have more insight than all my teachers, for I meditate on your statutes. Psalm 119:99
My eyes stay open through the watches of the night, that I may meditate on your promises. Psalm 119:148
I remember the days of long ago; I meditate on all your works and consider what your hands have done. Psalm 143:5

Lecture 22: Meditation in the New Testament
Meditate upon these things; give thyself wholly to them; that thy profiting may appear to all. I Timothy 4:15
Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Philippians 4:8 

Section 3: Personal Meditation-Introduction

Meditation is not for him who eats too much, nor for him who eats not at all; nor for him who is overmuch addicted to sleep, nor for him who is always awake. But for him who regulates his food and recreation, who is balanced in action, in sleeping and in waking, it shall dispel all unhappiness. Bhagavad Gita 6:16-17




Lesson 23: Introduction
The individual meditation program is intended for all people. The topics of meditation are drawn from the Universe. The purpose is to help the aspirant to find peace, love, faith, understanding, success, self-confidence, joy and happiness. The fact is that all these spiritual qualities are within us but somehow we got disconnected at some point in our life. Individual meditation practice presents an opportunity for you to reconnect with yourself and in so doing reconnect with all creatures. We want to re-connect with all creatures because we were one from the beginning; we got disconnected because of too much emphasis on our differences. There is no doubt that we live in a world of many differences. If we look around us we see men and women, black and white, young and old, tall and short, rich and poor, humans and animals, insects and birds, trees and plants and the list goes on and on. We are all different because we have different faces and we live in different homes, we have different cultures, our skin colors are different, we believe in different religions and we come from different countries. We have been indoctrinated to believe that the differences are real or absolute and that we should live our lives with those differences in mind. Some cultures even teach their children to despise other people with a different skin color or religion because they are inferior. Further they are taught to regard animals as lower forms of living things and as such are only good for game. 

Children with this kind of upbringing could grow up to become separated adults. They see nothing unifying in the universe and feel at home only within their ethnicity. Separating ourselves from others may have played a uniting role in the past more so when outsiders were a threat to our survival. We lived in different geographical regions and it was up to us to protect our locality for adequate supply of food and the safe upbringing of our offspring. But even then we were not always self sufficient because other geographical areas produced things that we needed for our existence. Thus we began to trade with people who were different from us but produced the things we needed. From trading came competitive games, intermarriage, interchange of ideas and other cultural values. 

This state of affairs continued till this day in attempts to bring us closer together and to realize our oneness. The United States of America stands as a good example where this oneness is being tested. With due respect to the first nation we have all come to this land from different parts of the world to be under one umbrella irrespective of our differences. No doubt there were problems at the beginning including slavery, lynching, segregation and discrimination but we have come a long way since Martin Luther King Jr. delivered his “I have a dream” speech in Washington in 1963.

 

We are still matching and the Universe is leading us. The Universe is leading us to a time when our actions will no longer be determined by our differences but by our compassion for each other. The Universe is also preparing us. The Universe is preparing us to learn the lessons of unity consciousness by bringing us to one place, the United States of America. By living under one umbrella we could discern the truth of our oneness. But the truth of our oneness has always been with us. We were all born through the union of a man and a woman. During pregnancy the fetus and the mother are intimately connected with the help of the umbilical cord. The connection between the mother and the newborn baby, though not physical, continued after birth. The parents and the baby form a family. The three people remain connected in a family. The mother or the parents care for the baby till adulthood. Later a chance for another connection happens when the adult finds a suitable life partner for another opportunity to have a family.

Most of us were brought up to love our families and parents make an extra effort to encourage us to care for our brothers and sisters. As our parents continue to remind us not to hit our siblings and relations but to love them we become used to the idea and grew up with it and family became important to us. Later in life some of the organizations we join also tell us that we are like family and that we should love each other. Since we are familiar with the word family from our childhood we could immediately make the connection and treat our church members for example, as brothers and sisters. 

Could we make the same connection with the global family? The global family does not just contain the human family but all families on the planet. Could we make the connection to include all families on our planet? It is doubtful to think that we could ever become one family when we consider religious violence, racism and nationalism. Differences have always separated us but to consciously use them as a rallying ground against others is a challenge we must each try to address because in the end we have a common destiny and there are no exceptions. Thus let us rise above the limiting effects of religion, race and nationalism and as Dr. Martin Luther King said become 

----disciplined nonconformists who are dedicated to justice, peace and brotherhood and if we believe that “…….all of life is interrelated. We are caught in an inescapable network of mutuality; tied in a single garment of destiny. Whatever affects one directly, affects all indirectly. As long as there is poverty in the world, no one can be totally rich…Strangely enough, I can never be what I ought to be until you are what you ought to be. You can never be what you ought to be until I am what I ought to be. This is the way the world is made. I didn’t make it that way, but this is the interrelated structure of reality.” 

Thus with the interrelated nature of life in your mind march forward and reconnect with yourself and with the rest of creation. Life is a meditation and we become what we think about. Learn a new way of thinking and become what you really want to be. Yes by the creative thoughts you hold you could change your life and that is the secret of life!

 

Section 4: Personal Meditation-Month 1

The goal of the first month of meditation is to prepare your environment, mind and body for meditation. Your environment including your neighborhood, home, etc could be a source of distraction. Are you at peace with your neighbors? Does your home bring out the best in you? This is an opportunity to find out potential conflicts in your environment and resolve them. Next consider your state of mind. Do you have any mental issues like guilt feelings, resentment, and similar feelings that encroach on your thoughts? It is time to address them. Finally check out your physical body and make sure all is right with you. 

Lesson 24: Month 1, Week 1, Day 1 
Survey your home and decide on a suitable place for meditation. You will do all your meditations in this place. You may choose a corner of your bedroom, living room or a room in your office. You may also use a corner in your child’s room. Whichever room you choose let it be used exclusively for meditation and prayer. Furnish the corner you have chosen with a table or a desk and a chair. Cover the surface with a tablecloth and decorate it with materials that evoke a spiritual presence according to your preferences. You may use the picture of a savior, a saint, an angel or a favorite picture of yourself. You may also use a natural scene that captures your imagination like a sun rise, a sun set, a river, flowers, trees, a snow capped mountain or any other natural scene that you prefer. If you believe in a particular religion you could have the symbol of the religion. You may also have a diary, writing pad, a pen, a dictionary, and your favorite religious books. You may use soft inspirational music if you care. Have some candles and incense. When all is ready you may dedicate the corner or room for the psychological benefit that a ritual provides for those who partake in it. It does not have to be elaborate. You could play a spiritual music, read a spiritual book or light some candles, incense and pray or affirm according to your preference or inclination. Your sanctuary will now become a place you associate with mystery, freedom, inspiration, goodness, patience, compassion, hope, faith, beauty, power, miracles and all the spiritual things you can think about. You can now use your sanctuary for prayer and meditation as well as for resolving challenges and conflicts in your life.

Lesson 25: Month 1, Week 1, Day 2
Look around your immediate surrounding for things that might distract you from meditation and joyful living. Begin with your kitchen including the pantry, cupboards and refrigerator. Gather all the things that you do not use or are a source of distraction. Remove rotten food and expired food and throw them away. Gather canned food that you have not used for more than six months that are still good and put them in a box. Arrange and clean the refrigerator. Arrange and clean the pantry and other food storage places. Check out pots, pans, knives, spoons and forks that you do not use and put them in another box. 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there anything you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Lesson 26: Month 1, Week 1, Day 3
Survey your family room today. Check out your fireplace, curtains, chairs, tables and other furnishings. Do you have enough room? Are there distractions? Could you use a new curtain? Arrange and clean your living room and remove all items that are a source of distraction or that you don’t use. Place books, magazines, records, CDs, DVDs and whatever you think could be better used elsewhere in another box. Next retire to your sacred place when you are done. 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Lesson 27: Month 1, Week 1, Day 4
Step into your bedroom and sit down on the bed. Check out the room and notice your closets, chairs, tables, lamps, books, lamp stands, mirrors, drawers, pillows, sheets, curtains, comforters, blankets, etc. Could you use a new curtain? How about a new bed? Have you considered new clothes? Are there any distractions? What about things that you don’t need? Gather all of them together and place them in a box. Now clean and arrange your bedroom. 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Lesson 28: Month 1, Week 1, Day 5 
Clean any remaining areas of your home and gather all the items that are either distractions or you do not use them. Recycle or discard the unusable items and donate the rest to those who could use them. Do not sell them. Instead give them away with love in your heart. 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Lesson 29: Month 1, Week 2, Day 1 
Look at yourself all over. Take a good look. What do you see? Are your nails done? Have you had a haircut lately? Are your beards trimmed? Are your clothes clean? If not begin to work on yourself. Give your body a special treatment for a change. If you have been growing a beard this is the time to have a shave. Next do not put off seeing the dentist anymore. Go ahead and set up the appointment. How about health issues like weight, high cholesterol, high blood pressure, etc? It is no longer safe to keep ignoring them. See your physician and give life another chance! Do you have any eyesight problems that require surgery? Go ahead and make the appointment because another day might be too late. After you have done with all the things you need to do regarding your body have a cleansing shower. Let the water run from your head to your feet. As it does so, let it wash all the impurities of your mind and body down into the drain. Feel the cleansing of your mind and body as the impurities enter the drain. 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Lesson 30: Month 1, Week2, Day 2 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Next reflect on Responsibility by the Buddha
Everything that happens to us is the result of what we ourselves have thought, said, or done. We alone are responsible for our lives.

Lesson 31: Month 1, Week 2, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next consider the following passage from the Universal Holy Book and reflect on it: Your body is MY BODY. Keep it fit always. Keep it fit by exercising regularly. Keep it fit by eating the proper foods. Keep it fit by managing your thoughts. Keep fit by managing your emotions. And keep it clean always. Keep it clean by having a regular bath. Keep it clean by brushing your teeth regularly. Keep it clean by shaving if you have beards. Keep it clean by maintaining the peace within your body. Keep it clean by having a regular medical checkup. The Book of Life1: 63-74

Lesson 32: Month 1, Week 2, Day 4 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next consider the following passage from the Universal Holy Book and reflect on it: Your MIND is my MIND. Rest your mind on noble thoughts. Use your mind to create your world. Use your mind to change your life. Use your mind for your own good. Use your mind for the good of all creatures. Use your mind for the good of the Earth. Use your mind for the good of the Universe! The Book of Life 1: 75-82.

Lesson 33: Month 1, Week2, Day 5 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Now reflect on Man and Living by the Dalai Lama: Man----sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived." 

Lesson 34: Month 1, Week 3, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Now reflect on your relationships. Have you hurt anyone in the past that is still bothering you? Have you tried to apologize with the person or persons? If all efforts to reconcile have failed you may follow this program of reconciliation. Recall the person in your mind. Try to see the wrong in the situation and feel what it means to be in the victim’s position. Accept what you have done with real regret and ask for reconciliation. Write a letter to the person you have hurt if you are unable to apologize directly to the person. Write the complete account including all the unhappy details. State what you did that hurt the person and admit to the person that you were wrong and ask for forgiveness and reconciliation. Put the letter in an envelope, seal it and address it to the person. With the letter in your right hand apologize to the person and visualize having a friendly conversation with the person and experience the reconciliation. Shake hands with the person and say ”thank you for this reconciliation, it is time for us to move forward with our lives!” Burn the letter and feel all the hurt, guilt and resentment burning away for the good of all concerned. Repeat a favorite prayer or affirmation and go about your normal business. If you have more than one person you have hurt in the past do a separate treatment for each person.

Lesson 35: Month 1, Week 3, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Next reflect on Peace by the Buddha
Peace comes from within
Do not seek it without

Lesson 36: Month 1, Week 3, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Next reflect on Compassion by the Buddha
Pity arises when we are sorry for someone.
Compassion is when we understand and help wisely.

Lesson 37: Month 1, Week 3, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Retire to your sacred place and reflect on the following passage: Let hope lead your way. Be persistent in your quest. Go with patience wherever the journey takes you. Stick to courage to keep you on the path. And include love in your heart for all creatures. Develop your talent for your own good along the way. Use your talents for the good of all creatures. Learn the lesson and move on when you make a mistake. Do not cry over your losses and failures. There is no loss in the Universe! The Book of Life 1: 89-98. 

Lesson 38: Month 1, Week 3, Day 5 
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Now reflect on Compassion by MarleyA: Compassion is empathy, caring, love, and morality. Compassion is feeding the hungry, sheltering the homeless, caring for the poor. Compassion is all the little tasks you do for ones you love like picking up the toys that Little One leaves in a trail, or comforting Sister after an argument, encouraging Friend in an endeavor, or just making sure that all your loved ones know how much you care. Compassion is reaching out to those you know, and strangers. It is imagining your feelings in someone else's situation and acting to make them feel better. I see compassion in the tent city that the church across the street has established. I see compassion in the canned food drives that our school supports and watching as the days go by and the boxes of goods overflow. I see compassion in how my sister treats all the little critters she finds around the house and yard, the way she nurtures her plants and watches over the pets. And the most compassionate thing I think one can offer, is to give up something you want knowing that others will appreciate it more or hoping it will give them joy when that is scarce in their lives.

Lesson 39: Month 1, Week 4, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Has anyone hurt you in the past that you have not forgiven? It is harmful to go through life with hate or resentment because as we think so we are! This is a program to forgive all the people who have hurt you in the past. First recall the person. Reflect on the details of the event. Feel the pain and the hurt for the last time. Now write a letter to the person that mistreated, harmed, hurt or did you some injustice. In your letter describe the event in detail including what they did and how you felt. Feel the hurt and conclude the letter with a note of complete forgiveness. “I forgive and release you John Doe so that we both may begin a new chapter in our lives.” Put the letter in an envelope and address it to the person. With the letter in your right hand have a verbal conversation with the person. Talk out what the person did and how you felt. Meditate on the conversation and completely release the person with your unconditional forgiveness. Burn the letter and see your hurt and resentment being burned away to ashes. Follow the same procedure for all those who have hurt you in the past.

Lesson 40: Month 1, Week 4, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Lesson 41: Month 1, Week 4, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Next reflect on Virtues by the Buddha
Serenity, respect, simplicity, self-control, purity of thought
are virtues of the mind
Generosity, stillness, gratitude, happiness, purity of feeling 
are virtues of the heart

Lesson 42: Month 1, Week 4, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Reflect on the following passage: You were born to share your gifts and talents with the Earth. You were born to contribute to the good of the Earth. You were born to contribute to the good of the Universe. You were born to create. You were born to give. You were born to nurture your own divinity. You were born to realize Enlightenment. The Book of Life 1: 223-229. 

Lesson 43: Month 1, Week 4, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there anything you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Now reflect on Perception by Thick Nhat Hanh: A man was rowing his boat up stream on a very misty morning. Suddenly, he saw another boat coming down stream, not trying to avoid him. It was coming straight at him. He shouted, "Be careful! Be careful!" but the boat came right into him, and his boat was almost sunk. The man became very angry, and begun to shout at the other person, to give him a piece of his mind. But when he looked closely he saw that there was no one in the other boat. It turned out that the boat just got loose and went down stream. All his anger vanished, and he laughed and he laughed. If our perceptions are not correct, they may give us a lot of bad feelings.

Section 5: Personal Meditation-Month 2
The goal of the second month of meditation is to help you to decide what you want and work toward achievement and fulfillment. You will consider a group of questions put together to touch the areas of your life including Health, Spirituality, Family, Relationships, Education, Mission, Finances, Work, Play, Personal Development, Environment and creativity. The Wheel of Life represents Fulfillment and Balance when you are in harmony with all the areas of your life. 

Lesson 44: Month 2, Week 1, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? Is there any thing you did that you could have done differently? How could you have done it next time?
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.

Now reflect on the following questions and begin to work on the areas that need improvement. Take one at a time.  
Health
1. Are you healthy?
2. Do you have any bad habits like drinking, smoking, pornography, fast foods, etc?
Spirituality
1. Are you spiritual?
2. When was the last time you meditated or prayed?
Family
1. Do you have a family?
2. Are you happy with your spouse, children, and parents?
Relationships
1. Do you have friends?
2. Are happy with your friends, co-workers, boss?
Education
1. Do you have a degree?
2. When was the last time you read a book?
Mission
1. Do you have a mission statement?
2. What is your life purpose?
Finances
1 Are you financially stable?
2. Do you have any debts?
Work
1. Do you have a job, hobby, career?
2. Are you happy with your job, hobby, career?
Play
1. Do you play regularly?
2. When was the last time you played with your friends, children, spouse, parents or pet?
Personal Development
1. Do you lose your temper often?
2. When was the last time you took a class on human development?
Environment
1 Are you happy with your environment?
2. How are you reducing pollution?
Creativity
Are you sharing your creativity?
When was the last time you wrote a poem, painted, sang, danced, or played a musical instrument?



Lesson 45: Month 2, Week 1, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Next reflect on your career, hobby, work, occupation or employment. Are you happy with what you do for a living? Does what you do for a living contribute to the general good? Does what you do for a living have opportunities for growth? Are you stuck in your position? Are you doing your best at work? Meditate on these questions and open your mind to receive inspiration to address areas of conflict.

Lesson 46: Month 2, Week 1, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers.
Next consider your financial health. Are you comfortable with your income? Are you living within your means? Do you have any financial problems? What could you do to ease your financial problems? Meditate on these questions and try to achieve balance in your finances.

Lesson 47: Month 2, Week 1, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next consider your overall health. Would you say that you are healthy? Do you exercise regularly? Do you eat the proper food? What king of thoughts do you hold? Are they healthy thoughts? Are they unhealthy thoughts? Reflect on ways to achieve balance.

Lesson 48: Month 2, Week 1, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now reflect on Responsibility by the Dalai Lama: Responsibility . . . lies with each of us individually. Peace, for example, starts within each one of us. When we have inner peace, we can be at peace with those around us. When our community is in a state of peace, it can share that peace with neighboring communities, and so on. When we feel love and kindness towards others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace. And there are ways in which we can consciously work to develop feelings of love and kindness. For some of us, the most effective way to do so is through religious practice. For others it may be non-religious practices. What is important is that we each make a sincere effort to take our responsibility for each other and for the natural environment we live in seriously.

Lesson 49: Month 2, Week 2, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now consider your life goals. Deciding on a goal for your life could take some time if you have not thought about the issue before. However a goal doesn’t have to be grand, like changing the world, which is actually vague, but it could be as simple as losing 10 pounds. Besides no one says you have to pursue all your goals at the same time; you could take one goal at a time. You may begin by setting a work goal. What is your work, career, employment or job goal? What do you want to give? What do you want people to know when they consider your work? Meditate on your work goals and write them down.

Lesson 50: Month 2, Week 2, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next consider your health goals. What are your health goals? What will be your healthy weight? How are you going to achieve this weight? Mediate on your health goals and write them down.

Lesson 51: Month 2, Week 2, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next consider your financial goals. What are your financial goals? How much do you want to save for your retirement? How much do you need for recreation, travels and entertainment? How are you going to make the income? Meditate on these questions and write down your financial goals.

Lesson 52: Month 2, Week 2, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Reflect on Equality. Examine it thoroughly and try to understand its meaning and implications. What does it mean to you? Look at equality in you family. Then consider equality in your city and country. What do you think? Now meditate on equality among the races? What do you think? What can you do to improve equality in your city? 
Next consider your educational goals. What is the level of your education? Does it fit with your present career goals? Does lifelong learning mean anything to you? What are you doing to improve your level of education? Reflect on these questions and try to achieve balance.

Lesson 53: Month 2, Week 2, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Meditate on walking into a nearby wood. See the trees, the flowers, the leaves, the plants and the squirrels. Remain quiet in one place preferably under a tree. Get out the nuts in your bag and begin to feed the squirrels. Be perfectly still with the knowledge that any slight move you make will scare away the squirrels. How many squirrels are you feeding now? How are you feeling? Stay there a while and continue to be still. You may leave as soon as you are done. 
Now reflect on Caring by Liu I ming: “If people can be open-minded and magnanimous, be receptive to all, take pity on the poor and the old, assist those in peril and rescue those in trouble, give of themselves without seeking reward, never bear grudges, look upon others and self impartially, and realize all as one, then people can be companions of heaven. If people can be flexible and yielding, humble, with self-control, entirely free of agitation, cleared out all volatility, not angered by criticism, ignoring insult, docilely accepting all hardships, illnesses, and natural disasters, utterly without anxiety or resentment when faced with danger or adversity, then people can be companions of the earth. With the nobility of heaven and the humility of earth, one joins in with the attributes of heaven and earth and extends to eternity with them.”

Lesson 54: Month 2, Week 3, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now consider your most favorite inspirational event. It could be the birth of your child, the day you got married, your favorite birthday ceremony, the day you went hiking or the day you went skiing. Think about the events of that day and let it consume you completely. Stay in that mode for as long as possible. Repeat as often as you want and use this event to replace your negative or unprogressive thoughts.

Lesson 55: Month 2, Week 3, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Retire to your sacred place. Get a hold of your crabbing nets and go crabbing. Pick your favorite spot. Get out the nets and place the baits in them. Now cast the nets and wait. Look around you. Who else is there? What are they doing? Walk around the place and see what else you can find. Now come back to your nets and pull them. How many crabs did you catch? What kinds of crabs are they? Now put them gently back into the water and return home. 
Next consider your health goals. What are your health goals? What will be your healthy weight? How are you going to achieve this weight? Mediate on your health goals and write them down.

Lesson 56: Month 2, Week 3, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Consider your most favorite birthday celebration. Think about the events of that day from the beginning to the end. See the whole activity in your mind’s eye and feel the joy and happiness. Recall the special things you did including the contributions of all the people present. You may use this exercise to counter negative or unprogressive thoughts in your life! 
Next consider your financial goals. What are your financial goals? How much do you want to save for your retirement? How much do you need for recreation, travels and entertainment? How are you going to make the income? Meditate on these questions and write down your financial goals.

Lesson 57: Month 2, Week 3, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Consider a sodium atom consisting of an electron on its outermost shell, eight electrons on its second shell, two electrons on its innermost shell and a nucleus. Visualize the sodium atom and remove the components one by one beginning with the nucleus. Next remove the two electrons on the innermost shell followed by the shell. Next remove the eight electrons on the second shell followed by the shell. Finally remove the electron on the outermost shell. What you have now is only the outermost shell with nothing in it. Now remove the outermost shell and you have nothing. Remain in this nothingness for a while and reflect on it. How do you feel? 
Next consider your educational goals. What is the level of your education? Does it fit with your present career goals? Does lifelong learning mean anything to you? What are you doing to improve your level of education? Reflect on these questions and try to achieve balance.

Lesson 58: Month 2, Week 3, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Go fishing at your favorite creek. You have your hook and bait and are ready. Visualize that you are driving down to the creek. Observe the things you see on the way. Drive carefully and make you’re you have put on your seatbelt. When you arrive at the place choose your favorite spot. Now put the bait on the hook and begin to fish. What is going through your mind? Try to remain focused on your fishing. How many fishes did you catch? Name the fishes you caught. Now put them back into the water and return home. 

Lesson 59: Month 2, Week 4, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now reflect on Universal Love as the love you ought to have for your fellow creatures. When was the last time you demonstrated universal love towards a person or another creature? What did you do? Reflect on your action. The idea is to reach out in such a way that it feels like your last chance to make a difference on the creature. Do you think you met this requirement in your action? What could you have done differently next time?

Lesson 60: Month 2, Week 4, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now reflect on Freedom by Paul Brunton: Outwardly one's life may suffer every kind of limitation, from bodily paralysis to miserable surroundings, but inwardly it is free in meditation to reach out to a sphere of light, beauty, truth, love, and power.

Lesson 61: Month 2, Week 4, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next consider your financial goals. What are your financial goals? How much do you want to save for your retirement? How much do you need for recreation, travels and entertainment? How are you going to make the income? Meditate on these questions and write down your financial goals.

Lesson 62: Month 2, Week 4, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Meditate on getting into your boat and going for a ride on your favorite river. Observe the environment around you. What did you see? Check out the birds, ducks, and the people. What are they doing? Are there people fishing? Are they catching any fishes? What kind of fish are they catching? They are fishing for fun and they put the fishes back into the water after they catch them. Meditate on the joy of the fishes as they are released into the water. Return home at the end of your meditation. 

Lesson 63: Month 2, Week 4, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 100 backwards that is 100, 99, 88, etc, until you reach 1. Now count the normal way from 1 to 100. Next try counting from 1 to 200 and from 200 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Visualize that you are in a boat at the middle of a turbulent sea. The waves rise and fall and you feel like being swallowed by the sea. Gradually visualize the turbulent sea calming down. The sea becomes so calm that you could not even imagine there was ever a storm on that sea. 

Section 6: Personal Meditation-Month 3

The goal of the third month of meditation is to give your life. Give a smile when next you meet another human being. Appreciate a flower on your way to work. Play with a squirrel the next time you visit a park. Volunteer your time for your favorite cause. Produce something for the benefit of humanity. Note that none of these activities really requires you to have anything to make a difference. Some people go through life thinking that they could only make a difference if they have material resources such as money. But in this view having money is not important. The giver of life gives with money or without it! Learn to give and see the difference!



Lesson 64: Month 3, Week 1, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Retire to your sacred place. Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now re-examine your life in the light of your successes and failures; negative and positive actions and your contributions. Considering everything would you say your life is a success? A failure? Just balanced? Where do you go from here?

Lesson 65: Month 3, Week 1, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Retire to your sacred place. Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now visualize that you are in a flower garden. How many flowers are there? What are the kinds of flowers? Choose one flower and meditate on it. Consider the sepals, petals, stigma, styles, ovaries and ovules. Reflect on the beauty of the flower and consider the quality that makes it so attractive to insects and people. Now meditate on an attractive quality within you and let it bring joy and happiness to all around you!

Lesson 66: Month 3, Week 1, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Retire to your sacred place. Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now reflect on Human Development by Krishnamurti: "For the total development of the human being, solitude as a means of cultivating sensitivity becomes a necessity. One has to know what it means to be alone, what it is to meditate, what it is to die; and the implications of solitude, of meditation, of death, can be known only by seeking them out. These implications cannot be taught, they must be learned."

Lesson 67: Month 3, Week 1, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Retire to your sacred place. Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now think about someone you have neglected for a long time; someone who lives in another part of the country or the Earth. It could be a parent or a friend. Reflect on your time together and relive the experiences you had together. Shower the person with your love and tell him or her that he is still in your mind. The next day send a card to the person and share how you feel.

Lesson 68: Month 3, Week 1, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Retire to your sacred place. Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on the Secret of Life by the Buddha: The whole secret of existence is to have no fear. Never fear what will become of you, depend on no one. Only the moment you reject all help are you freed.

Lesson 69: Month 3, Week 2, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on the good things that have happened to you since you were born. What are they? Pick one of them and relieve the experience. Then reflect on how you could live your life for the good of others more especially those that are in unfortunate circumstances.

Lesson 70: Month 3, Week 2, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now visualize the route you normally take to your office, school, or any place you frequently visit. Leave your home and start walking or driving or riding whatever your means of transportation might be. Stop at the stop signs and note all the things that you see on your way. Greet the people, the squirrels and the flowers on your way. On arrival pack your means of transportation and walk into the building or location. If you walked to the place just go right in. Note what people are doing. Get to your workplace and begin your work for the day. Note all your activities including your relationship with customers, your boss and co-workers. Sign off at the end of the day and return home noting all the important sights on your way. Visualization, when used in advance of an activity, helps the activity to go like clock work. An invisible hand seems to guide your activities. You may bring order to your daily life by practicing visualization in advance of all your activities.

Lesson 71: Month 3, Week 2, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Consider your most favorite inspirational event. It could be the birth of your child, the day you got married, your favorite birthday ceremony, the day you went hiking or the day you went skiing. Think about the events of that day and let it consume you completely. Stay in that mode for as long as possible. Repeat as often as you want and use this even to replace your negative or unprogressive thoughts.

Lesson 72: Month 3, Week 2, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now think about your contribution to the planet. What is it? Is it the way you relate to people? Is it the way you do your work? Is it the way your share your resources? Whatever it is reflect on it to see if you could even do more. 

Lesson 73: Month 3, Week 2, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now reflect on Happiness by Kalidisa:
Listen to the Exhortation of the Dawn!
Look to this Day!
For it is Life, the very Life of Life.
In its brief course lie all the 
Verities and Realities of your Existence.
The Bliss of Growth,
The Glory of Action,
The Splendor of Beauty;
For Yesterday is but a Dream,
And To-morrow is only a Vision;
But To-day well lived makes 
Every Yesterday a Dream of Happiness,
And every Tomorrow a Vision of Hope.
Look well therefore to this Day!
Such is the Salutation of the Dawn!

Lesson 74: Month 3, Week 3, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next consider some of the choices you made that taught you life lessons. Which of them improved your life? Relive the experience and consider ways to use that experience to help others in similar circumstances. 

Lesson 75: Month 3, Week 3, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Concentrate on the word love. Try to see the word in your mind’s eye. Reflect on it. Explore it. Examine it thoroughly and try to understand all the aspects of love. What does it mean to you? What is your concept of love? What is the spiritual concept of Love? Compare both concepts and open your mind to all the streams of thoughts on love. What do you know now about love?

Lesson 76: Month 3, Week 3, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on the Everlasting Life by the Buddha
Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened.

Lesson 77: Month 3, Week 3, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on Believing by the Buddha
Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense.

Lesson 78: Month 3, Week 3, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now reflect on Learning by Anonymous: Those who remember always that they know nothing, and who have become willing to learn everything, will learn it. But whenever they trust themselves, they will not learn. They have destroyed their motivation for learning by thinking they already know.

Lesson 79: Month 3, Week 4, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Take a specific problem to your meditation with the intent of solving it. Concentrate on the problem intensely. Examine the problem in an out and reflect on why you have not been able to find a solution to the problem. Now open up your mind for inspiration.

Lesson 80: Month 3, Week 4, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on the Independence by the Buddha
“Therefore, be islands unto yourselves. Be your own refuge. Have recourse to none else for refuge. Hold fast to the Dharma as a refuge. Resort to no other refuge. Whosoever, either now or after I am gone, shall be islands unto themselves, shall seek no eternal refuge, it is they, among my disciples who shall reach the very topmost height! But they must be keen to progress.”

Lesson 81: Month 3, Week 4, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Reflect on Universal Love. Examine it thoroughly and try to understand its meaning and implications. What does it mean to you? (You may visualize Universal Love in the form of a white light). Place yourself in the care of Universal Love. Let Universal Love fill your entire being. Now let Universal Love cleanse you of all impurities and diseases and make you whole again. Next see Universal Love emanating form your heart and spreading over the whole world healing and inspiring all people and creatures including your parents, siblings, friends, relatives, enemies, animals, cities, nations, etc.

Lesson 82: Month 3, Week 4, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now consider the nature of life that involves killing and eating. How does that make you feel? How do you reconcile this act of killing for food with something good? One way is to consider the victim as a voluntary sacrifice for your life. In this way you feel gratitude for the sacrifice and at the same time feel an obligation to live your life in such a way as befits the sacrifice. Meditate on this thought on how best to live your life.

Lesson 83: Month 3, Week 4, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Now reflect on I Promise myself by Christian D Larson:
I Promise Myself
To forget the mistakes of the past and press on 
to the greater achievements of the future. 
To wear a cheerful expression at all times 
and give a smile to every living creature I meet. 
To give so much time to improving myself 
that I have no time to criticize others. 
To be too large for worry, too noble for anger, 
too strong for fear, and too happy to permit the presence of trouble. 
To think well of myself and to proclaim this fact to the world, 
not in loud words, but in great deeds.
To live in the faith that the whole world is on my side, 
so long as I am true to the best that is in me.

Section 7: Personal Meditation-Month 4

The goal of the fourth month of meditation is to know the Earth. How often have you paid attention to the soil, grasses, flowers, plants and trees around your home? When last did you observe a river, lake or ocean? Have you ever wondered about the wood or forest in your area? What about the wind, waterfall, rain, the snow and the sunshine? Lastly do not forget the hills and mountains.



Lesson 84: Month 4, Week 1, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now imagine getting out to your backyard on a Sunday morning bare feet. Feel the soil under your feet. Feel the grass under your feet. Reflect on what you feel. Touch the grass with your hand. Touch the soil with your hand. Reflect on what you feel. Do it for real when you feel like it.

Lesson 85: Month 4, Week 1, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Consider climbing a mountain. You have all your climbing materials. Just put them on and begin to climb. Which mountain are you climbing? Who else is climbing with you? Observe the birds, plants, flowers and trees. When you reach the summit sit down and reflect on your climb from the beginning to the end. Consider the obstacles. What kept you going? Relate your thoughts to a real life experience.

Lesson 86: Month 4, Week 1, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Meditate visiting your neighbor. Have a gift with you. It could be a card or something you made. Walk to your neighbor’s home and knock at the door. Your neighbor opens the door with a smile. Give the gift and note the reaction. What did he say? What did she say? How do you feel? Do this in real life!

Lesson 87: Month 4, Week 1, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Get into your boat on a Saturday morning and begin to drift with the tide on your favorite river. Name the river. Do not do anything. Just sit down in one place in the boat and observe. What do you see? How does it feel? How far did you go? You can also do this in real life.

Lesson 88: Month 4, Week 1, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on the parable of the Precious Gift by Anonymous: A wise woman who was traveling in the mountains found a precious stone in a stream. The next day she met another traveler who was hungry, and the wise woman opened her bag to share her food. The hungry traveler saw the precious stone and asked the woman to give it to him. She did so without hesitation. The traveler left rejoicing in his good fortune. He knew the stone was worth enough to give him security for a lifetime. But, a few days later, he came back to return the stone to the wise woman. "I've been thinking," he said. "I know how valuable this stone is, but I give it back in the hope that you can give me something even more precious. Give me what you have within you that enabled you to give me this stone. "Sometimes it's not the wealth you have but what's inside you that others need.”

Lesson 89: Month 4, Week 2, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Lastly visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on the Existence by the Buddha: 
“This existence of ours is as transient as autumn clouds,
To watch the birth and death of beings is like looking at the
Movements of dance,
A lifetime is like a flash of lightning in the sky,
Rushing by, like a torrent down a steep mountain.

Lesson 90: Month 4, Week 2, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine stepping outside very early in the morning and observing the darkness as it fades and is overtaken by the daylight. Visualize the Light passing through your body making you whole and enlightening your life. Direct this Light to the troubled areas of the world and to all people in darkness. Now see the Light illuminating the troubled areas of the world and enlightening people in darkness.

Lesson 91: Month 4, Week 2, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Meditate on stepping outside very early in the morning and looking up toward heaven. Observe the sky as the darkness fades. Reflect on the beauty and wonder of the limitless heaven. Place your faith in heaven and have faith in yourself.

Lesson 92: Month 4, Week 2, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine visiting a park by a river. Consider a turbulent ocean and a peaceful river. Compare the turbulent ocean with the calm river. Think about the whole expanse of water. Reflect on the flowing and the ebbing of river, seas and oceans. Reflect on the land, hills and mountains 

Lesson 93: Month 4, Week 2, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on Awakening Compassion by Ken McLeod: As compassion deepens, we find ourselves developing a nobility of the heart. Increasingly, and often to our surprise, we respond to difficult situations with calmness, clarity and directness. A quiet fearlessness or confidence is present as we no longer fear that we will compromise our own integrity. We find, too, a joy, a joy which arises from the knowledge that our every act is meaningful and helpful to the world. 

Lesson 94: Month 4, Week 3, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Visit a lake. Sit in a comfortable place where you could observe the lake. Notice the calm atmosphere around the lake. Reflect on the calmness and try to merge with it. In other words bring the same calmness to your world.

Lesson 95: Month 4, Week 3, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine stepping outside very early in the morning and observing the plants, flowers and trees. Consider a plant and reflect on its life. How does it live without human care? How does it grow? Where did it get the magnificent colors of the flowers? What is the partnership between land, sea, and plants? Enjoy the peacefulness of the environment. Visualize this peace as present in your life and in the world.

Lesson 96: Month 4, Week 3, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine stepping outside very early in the morning before the sun rises. Watch the sky as the sun rises. Name the benefits of the sun to the earth. Reflect on an Earth without a sun. What do you see? Reflect on the very nature of the sun

Lesson 97: Month 4, Week 3, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine stepping into a night of moon and stars. Observe the constellations, the brightness and the number of starts. Who lights the stars?

Lesson 98: Month 4, Week 3, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on Acts of Kindness Benefit Everyone by The Dalai Lama: 
Do you really want to be happy? Everyone says yes, but the gateway to happiness makes some of us frown. The gateway to happiness, is giving to others. Think about this: “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” 

Lesson 99: Month 4, Week 4, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine stepping out into a night of moon and stars. Reflect on the moon. Why does it wax and wane? Who lights the moon? Reflect on when time started. How does time affect your life on Earth? Reflect on the fact that your time is limited on Earth.

Lesson 100: Month 4, Week 4, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine visiting a nearby river or lake where you could see fishes in their natural habitat. Reflect on the life of a fish. It swims, eats and reproduces without human intervention. What is the driving force behind the fish? Compare the life of a fish with your life. How are they similar? How are they different?

Lesson 101: Month 4, Week 4, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine visiting an aviary or any place where you could observe the birds of the air. They neither sow nor reap yet they live. They fly, eat, reproduce and take care of their young ones. What is the power behind their lives? Compare the life of a bird with your life. How are they similar? How are they different?

Lesson 102: Month 4, Week 4, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine visiting a zoo or any place where you could observe an animal. They walk, run, eat, reproduce and take care of their young ones. What is the power behind their lives? Compare the life of an animal with your life. How are they similar? How are they different?

Lesson 103: Month 4, Week 4, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on In Heaven we Feed each other by ValerieT: There is an ancient Chinese parable about an old man who knew he would die soon. He wanted to know what Heaven and hell were like. He visited a wise man in his village to ask "Can you tell me what Heaven and hell are like?" The wise man led him down a strange path, deep into the countryside. Finally they came upon a large house with many rooms and went inside. Inside they found lots of people and many enormous tables with an incredible array of food. Then the old man noticed a strange thing, the people, all thin and hungry were holding chopsticks 12 feet long. They tried to feed themselves, but of course could not get the food to their mouths with such long chopsticks. The old man then said to the wise man "Now I know what hell looks like, will you please show me what Heaven looks like?" The wise man led him down the same path a little further until they came upon another large house similar to the first. They went inside and saw many people well fed and happy, they too had chopsticks 12 feet long. This puzzled the old man and he asked, "I see all of these people have 12 feet chopsticks too, yet they are well fed and happy, please explain this to me. The wise man replied, "in Heaven we feed each other" 

 

Section 8: Personal Meditation-Month 5

The fifth month of meditation is to know your fellow creatures. The plants, trees, insects, birds, fishes, animals and all the numerous creatures that share the Earth with us are also important. As chief Seattle said they are our brothers and sisters. What have you done to know them? How have you helped them? This is your chance to learn about them and know that you are one!



Lesson 104: Month 5, Week 1, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Pay a visit to your neighbors. Have a gift with you. It could be a card or something you made. Walk to each neighbor’s home and knock at the door. Your neighbor opens the door with a smile. Say something like “I just came to say ‘Hi’ and I am happy with you as my neighbor” Be creative. Give the gift and note the reaction. What did he say? What did she say? How do you feel? Do this in real life!

Lesson 105: Month 5, Week 1, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next visualize that you are in a wood and playing with squirrels. First a squirrel follows you as you walk through the wood. Then you stop and get some nuts from your bag to feed the squirrel. As you feed the squirrel other squirrels begin to join the feast. You get more nuts from your bag to feed them but finally ran out of nuts. Now count the number of squirrels you fed. Wait for squirrels in your backyard and feed them in real life.

Lesson 106: Month 5, Week 1, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next visualize that you are in at the coast and feeding seagulls. You have a bag of breadcrumbs with you to feed the birds. When you are ready begin by throwing the breadcrumbs into the air. That attracts a seagull. As you continue to do that more and more seagulls begin to come and enjoy the feast. But soon you ran out of breadcrumbs. Now count the number of seagulls you fed. Do this in real life.

Lesson 107: Month 5, Week 1, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on Mindfulness by the Buddha
When things are going well,
be mindful of adversity
When prosperous,
be mindful of poverty
When loved,
be mindful of thoughtfulness
When respected,
be mindful of humility

Lesson 108: Month 5, Week 1, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on the Bible: 1 Corinthians 13:1-7: If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing. If I give all I possess to the poor and give over my body to hardship that I may boast, but do not have love, I gain nothing. Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. 

Lesson 109: Month 5, Week 2, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine having a walk with a friend to find out more about the person. Meet with your friend at a pre-arranged place and begin your work from there. Begin a conversation to learn more about your friend’s life. Find out about work, finances, health, the future and life in general. Render help if needed. Do this in real life. It will mean a lot to your friend.

Lesson 110: Month 5, Week 2, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine volunteering your time to help the homeless. Get the necessary permit from your city Government and set up a table with packaged food, bottled water, motivational greeting cards, tissue paper, and some cash. Also have a list of homeless shelters as well as government programs for the homeless. Place a sign to let people know what you are doing. The sign could say “HOMELESS? We can Help!” or “HOMELESS STAND”. As the homeless stop by the stand give them the freedom to take one of each of what you have. Stop your meditation as soon as you are done. Do this in real life.

Lesson 111: Month 5, Week 2, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine going to a nearby wood on a Sunday morning. Look for a comfortable place preferably under a tree and sit quietly and listen. Listen to the music of the earth as the sound of animals, birds, insects, trees, plants and flowers come alive. Reflect on the sound and merge with it. That is become one with the sound!

Lesson 112: Month 5, Week 2, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Life is lived by killing and eating. The birds, fishes and animals are our brothers and sisters but we kill and eat them. When next you eat show gratitude to the animal or fish for the sacrifice. The animal is a willing sacrifice for you to eat and live but in return it is your responsibility to live an exemplary life to benefit others. In this way the sacrifice yields fruits for future generations. Reflect on the sacrifice and note the teachings.

Lesson 113: Month 5, Week 2, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Now meditate on The Power of One by Anonymous:
One SONG can spark a moment
One FLOWER can wake the dream 
One TREE can start a forest 
One BIRD can herald spring 
One SMILE begins a friendship 
One HANDCLASP lifts a soul 
One STAR can guide a ship at sea 
One WORD can frame the goal 
One VOTE can change a nation 
One SUNBEAM lights a room 
One CANDLE wipes out darkness 
One LAUGH will conquer gloom 
One STEP must start each journey 
One WORD must start a prayer 
One HOPE will raise our spirits 
One TOUCH can show you care 
One VOICE can speak with wisdom 
One HEART can know what is true 
One LIFE can make a difference 
You see, it’s up to you.

Lesson 114: Month 5, Week 3, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine that you are in a foreign land where the culture is different from your culture. What problems are you facing? How are you addressing the challenges? What are you learning about the people? How have you grown because of this experience?

Lesson 115: Month 5, Week 3, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine that you are very rich with a mansion and luxurious vehicles at your disposal. Invite a poor family to your home for dinner. The aim is to show them the possibilities of life. You pick them up with a limo and take them to your mansion. Share the message of hope and possibilities without overwhelming them with your riches. Do this in real life.

Lesson 116: Month 5, Week 3, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Meditate on visiting a prison in your city. You see different people imprisoned for different crimes. Some of these people are innocent of the crimes for which they are imprisoned. With that fact it dawns on you that you could also be one of them. How do you feel? What could we do to minimize wrongful imprisonments? What could we do to minimize crime? You may visit a prison for real.

Lesson 117: Month 5, Week 3, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Meditate on your favorite pet. Consider the importance of pets to humans. Recount the different ways in which pets have been used to assist people. They do their work and perform tricks with joy, without pay and with full cooperation. What can you learn from them?

Lesson 118: Month 5, Week 3, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on Who is the Rich man by Anonymous: One day a wealthy father took his son on a trip to the country so that the son could see how the poor lived. They spent a day and a night at the farm of a very poor family. When they got back from their trip, the father asked his son, "How was the trip?" "Very good, Dad!" "Did you see how poor people can be?" "Yeah!" "And what did you learn?" The son answered, 
"I saw that we have a dog at home, and they have four. We have a pool that reaches to the middle of the garden; they have a creek that has no end. We have imported lamps in the house; they have the stars. Our patio reaches to the front yard; they have the whole horizon." When the little boy was finished, the father was speechless. His son then added, "Thanks Dad for showing me how poor we are!"

Lesson 119: Month 5, Week 4, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine that you saw a homeless pet and took it home. There was an instant bonding between the two of you. Begin to study the needs of the pet and help it to meet those needs. What did you find? How are you helping the pet to meet its needs? What are you learning about pets? What are the similarities in behavior between your pet and humans? What are the differences? What have you learned about pets and people? 

Lesson 120: Month 5, Week 4, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine volunteering your time to a homeless shelter. The homeless come to the shelter for food daily. You may be helping in preparing the food, cooking the food, doing the dishes, setting up the table, cleaning the table and interacting with the people. What are you doing? What did you learn from the homeless people that you talked to? How do you feel abut the experience?

Lesson 121: Month 5, Week 4, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Meditate on visiting a retirement home in your city. What are the amenities in the home? What do the inmates do for recreation? What is the age range of the inmates? What did you learn about retirement homes and about life?

Lesson 122: Month 5, Week 4, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on the Compassion by the Buddha
We already have perfect compassion, perfect wisdom, perfect joy. We only need to settle our minds so they can arise from deep within us. Develop the quiet, even state of mind.
When praised by some and condemned by others, free the mind from hate and pride, and gently go your way in peace. 

Lesson 123: Month 5, Week 4, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Now meditate on Do Something Meaningful by Ann Druyan: I remember that one time Carl [Sagan] was giving a talk, and he spelled out, in a kind of withering succession, these great theories of demotion that science has dealt us, all of the ways in which science is telling us we are not who we would like to believe we are. At the end of it, a young man came up to him and he said: "What do you give us in return? Now that you've taken everything from us? What meaning is left, if everything that I've been taught since I was a child turns out to be untrue?" Carl looked at him and said, "Do something meaningful."

Section 9: Personal Meditation-Month 6

The goal of the sixth month of meditation is to develop your spiritual qualities. One of the most important spiritual realizations is the connection we share with all creatures. From this awareness comes the knowledge that you are not alone. You are connected with your fellow humans as well as with the rest of creation. If you are thus connected what does that mean. It means that you are here to take care of each other. In order to take care of each other you would learn to give and receive; you would learn to think before you act; you would learn to open up to the Universal Spirit; you would learn to create for the benefit of all creatures; you would learn to act without the benefit of rewards and you would learn to realize your purpose in life.



Lesson 124: Month 6, Week 1, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Next reflect on Wisdom by the Buddha:
Those who are truly wise will remain unmoved by feelings of happiness and suffering, fame and disgrace, praise and blame, gain and loss.
They will remain calm like the eye of a hurricane.

Lesson 125: Month 6, Week 1, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Reflect on the doctrine of receiving. For a gift to be given there must be a receiver. So both giving and receiving are important. Imagine a situation in which there is a gift but no person to accept it. How does it feel? What lessons have you learned? As a practical exercise pay a compliment to at least seven creatures including people, animals, fishes, insects, plants, flowers, trees and birds. You may say, “Hello partner, you look good in your clothes, have a great day!” And be there to receive the return gift of “Thank you and how are you?”

Lesson 126: Month 6, Week 1, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine getting a greeting card to wish someone well. You may write your favorite affirmation or prayer to wish the person a great day and enclose a gift and take it with you during the day. Give the card and gift to the first homeless person you meet. In the card you might write, “Dear partner, may you have a wonderful day and may all your days be encouraging and fruitful!” Who did you meet? What were they doing when you met him or her? What was the reaction when you gave him or her the card? What did you learn from your experience?

Lesson 127: Month 6, Week 1, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Imagine stepping out into a nearby wood and receiving all the gifts around you. Enjoy the flowers and plants; listen to the birds; enjoy the sunshine and rain; and enjoy the gifts of people around you including hugs, a kisses, compliments, smiles, cards or services rendered. How do you feel? What do you do in return?

Lesson 128: Month 6, Week 1, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on The Deserving by Khalil Gibran: 
You often say, "I would give, but only to the deserving."
The trees in your orchard say not so, nor the flocks in your pasture.
They give that they may live, for to withhold is to perish.
Surely he who is worthy to receive his day and his nights, is worthy of all else from you.
And he who has deserved to drink from the ocean of life deserves to fill his cup from your little stream.
And what desert greater shall there be, than that which lies in the courage and the confidence, nay the charity, of receiving?
And who are you that men should rend their bosom and unveil their pride, that you may see their worth naked and their pride unabashed?
See first that you yourself deserve to be a giver, and an instrument of giving. 
For in truth it is life that gives unto life--while you, who deem yourself a giver, are but a witness.

Lesson 129: Month 6, Week 2, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Patience is a quality of holding ones center in the in conflict, provocation or suffering. How does patience apply to your life? Have you been patient with your children? Have you been patient with your spouse? Have you been patient with your parents? Have you been patient with your friends? Have you been patient with your neighbors? Have you been patient with strangers? Have you been patient in your interactions with your environment? Reflect on these thoughts?

Lesson 130: Month 6, Week 2, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Compassion is a feeling of pity for the suffering of your neighbor coupled with a desire to relieve the suffering. Are you compassionate? Recall the instances in which you have been compassionate to a person or an animal. Which experience stands out? What happened? What did you do? What did you learn from the experience?

Lesson 131: Month 6, Week 2, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Honesty is a quality of being upright, plain, truthful and sincere in our dealings with our environment. Consider your life and trace the instances in which you have been honest with your environment. Which experience stands out? What happened? What did you do? What have you learned about life?

Lesson 132: Month 6, Week 2, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Forgiveness is the act of ceasing to be angry at someone or feeling resentful of someone for wrongs they committed against you. Trace the number of times you have forgiven those who wronged you or took advantage of you. When was the last time you forgave someone? What happened? What are you learning about life?

Lesson 133: Month 6, Week 2, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. 
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now meditate on A Smile by Anonymous: A smile costs nothing but gives much. It enriches those who receive without making poorer those who give. It takes but a moment, but the memory of it sometimes lasts forever. None is so rich or mighty that he cannot get along without it and none is so poor that he cannot be made rich by it. Yet a smile cannot be bought, begged, borrowed, or stolen, for it is something that is of no value to anyone until it is given away. Some people are too tired to give you a smile. Give them one of yours, as none needs a smile so much as he who has no more to give.

Lesson 134: Month 6, Week 3, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Contentment is the quality of being at peace with your life and happy with who you are and what you have. Are you contented? Reflect on your life and remember the times you were discontented and the times you were contented. What changed and what have you learned?

Lesson 135: Month 6, Week 3, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Take a specific problem to your meditation with the intent of solving it. Concentrate on the problem intensely. Examine the problem in and out and reflect on why you have not been able to find a solution to the problem. Now open up your mind to suggestions from the Universe.

Lesson 136: Month 6, Week 3, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Belief is a condition or state of mind in which one trusts or has confident in a person or a thing. Do you believe in an underlying Mystery within the universe? Do you believe in people? Do you believe in your family? Do you believe in your self? Reflect on these questions as they affect your life. 

Lesson 137: Month 6, Week 3, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count. Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Peace is a state of harmony, order or tranquility. Are you in peace? Reflect on your life and sort out the areas of conflict. Choose one particular area and meditate on it. What is it? What happened? What have you done to achieve balance?

Lesson 138: Month 6, Week 3, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Now meditate on Giving by Khalil Gibran: 
Then said a rich man, Speak to us of Giving.
And he answered: 
You give but little when you give of your possessions.
It is when you give of yourself that you truly give.
For what are your possessions but things you keep and guard for fear you may need them tomorrow?
And tomorrow, what shall tomorrow bring to the over-prudent dog burying bones in the trackless sand as he follows the pilgrims to the holy city?
And what is fear of need but need itself?
Is not dread of thirst when your well is full, the thirst that is unquenchable?
There are those who give little of the much which they have--and they give it for recognition and their hidden desire makes their gifts unwholesome.
And there are those who have little and give it all.
These are the believers in life and the bounty of life, and their coffer is never empty.
There are those who give with joy, and that joy is their reward.
And there are those who give with pain, and that pain is their baptism.
And there are those who give and know not pain in giving, nor do they seek joy, nor give with mindfulness of virtue;
They give as in yonder valley the myrtle breathes its fragrance into space.
Through the hands of such as these God speaks, and from behind their eyes He smiles upon the earth. 

Lesson 139: Month 6, Week 4, Day 1
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Love is an emotion of good feeling but in practice you love people when you are sincere with them, when you are patient with them, when you take time to understand who they are and why they are different from you, when you appreciate their contributions for the general good, when you let your light shine on them, when you help them without counting the costs, when you share your good fortune with them, when you share their sorrows, when you are kind to them, when you rejoice in their successes and when you have their interests in your mind. Reflect on this type of love as it affects your life.

Lesson 140: Month 6, Week 4, Day 2
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Take a specific problem to your meditation with the intent of solving it. Concentrate on the problem intensely. Examine the problem in and out and reflect on why you have not been able to find a solution to the problem. Now open up your mind to suggestions from the Universe.

Lesson 141: Month 6, Week 4, Day 3
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Who are you and what is your purpose in life? Reflect on this question. Open up to the Mystery around you and let it lead you to your destiny!

Lesson 142: Month 6, Week 4, Day 4
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 
Now imagine stepping out into the wood very early in the morning and observing the darkness as it fades and is overtaken by the day Light. What do you think? Open yourself to the Light of the Universe for illumination. Visualize the light passing through your body and making you whole. Visualize the Light replacing the darkness within you and enlightening your life. Now send the LIGHT to all creatures so that they could also see their own lights. Direct this light to the troubled areas of the world and to all people who are still in darkness. Finally place the Light before you to illuminate your path to enable you to help others to see their own Lights.



Lesson 143: Month 6, Week 4, Day 5
Retire to your sacred place and practice a relaxation exercise. Inhale for four seconds. Hold the breath for four seconds. Exhale for four seconds. Hold the exhalation for four seconds. Repeat the process for as many times as possible.
Count from 50 backwards that is 50, 49, 48, etc, until you reach 1. Now count the normal way from 1 to 50. Next try counting from 1 to 100 and from 100 to 1. Concentrate on your counting and see the figures in your mind’s eye as you count.
Next take inventory of your activities today. Where did you go? What did you do? Who did you meet? What did you contribute? How did you affect your environment? How did the environment affect you? 
Now visualize the next day of your life in the family and in the office or wherever you would be the next day. What do you want to see happen? For the family you might want harmony, understanding and unity. For work you might want to see that you are accomplishing your work goals and getting along with your boss and co-workers. 

Now meditate on The Mysterious by Albert Einstein: 
The most beautiful and deepest experience a man can have is the sense of the mysterious. It is the underlying principle of religion as well as all serious endeavor in art and science. He who never had this experience seems to me, if not dead, then at least blind. To sense that behind anything that can be experienced there is a something that our mind cannot grasp and whose beauty and sublimity reaches us only indirectly and as a feeble reflection, this is religiousness. In this sense I am religious. To me it suffices to wonder at these secrets and to attempt humbly to grasp with my mind a mere image of the lofty structure of all that there is.

Congratulations. This is the end of your meditation program. You may repeat this course for as often as you want. If you learned anything in this program one of them would be to make daily meditation part of your life. In this respect I encourage you to continue the practice for as long as you live. Thank you for letting me to introduce you to meditation. 

You are now in a better position to lead a family or group meditation. Go ahead and begin your first family or group meditation.