l o v e j o u r n a l
pure love
is
all
this is
a practice
not to
become
but to
notice
to notice
your thoughts
your reactions
your emotions
as they arise
in your day
what can
be done
every day
to be
more clear
more present
more peaceful
not by
changing
but by
seeing
again
and again
this is
a return
to your
journey
of love
o p e n i n g t o l o v e
when mind
is quiet
it is not
when mind
is open
it is quiet
when eyes
are looking
they do not see
when eyes
are open
all is
seen
when ears
are listening
they do not hear
when ears
are open
all is heard
nothing
to do
nothing
to become
open
be
love
om
s p a c e
one has
feelings
reactions
joys
fears
every day
far
from peace
energy
arises
one is
lost
in an ocean
of
forgetfulness
where is
the space
to return
to peace
it is
here
when one
finds
space
from emotion
from energy
one begins
to be
ourself
again
space
heals
notice
practice
be it
om
e x e r c i s e 1: e n e r g y t r a c k i n g
each
evening
pause
reflect
on the
emotions
of the day
what did
you feel
reaction
upset
shift
joy
write it
down
not to
fix
not to
change
just to see
how did
it feel
at first
it may be
difficult
stay
with it
each
evening
for
20 days
then
in the
middle
of the day
pause
reflect
on the
emotions
of the
morning
write it
down
in the
evening
write
again
for
20 days
you may
not
remember
that is
fine
you may
begin
to notice
emotion
as it
arises
before
you are
lost
om
am i h e r e
driving
thinking
of work
am i
still
driving
breathe in
breathe out
return
i am
driving
welcome back
sitting
thinking
of money
am i
still
sitting
breathe in
breathe out
return
i am
sitting
welcome back
eating
feeling
sad
about
a friend
am i
still
eating
breathe in
breathe out
return
i am
eating
welcome
back
you are
here
now
om
e x e r c i s e 2: b r e a t h t r i g g e r s
start
a list
breath
triggers
write down
one
activity
during
your day
before it
breathe in
breathe out
your phone
rings
breathe
return
each breath
brings you back
you may
not remember
you may
remember
after
that is
fine
this is
a start
after a few days
add another
slowly
build
your
list
review it
each morning
—
waking up
going to sleep
dressing
undressing
getting in
getting out
preparing
eating
drinking
cleaning up
phone
computer
tv
sitting
standing
walking
stairs
shower
washing
shaving
reading
seeing
hearing
tasting
smelling
touching
thinking
feeling
om
m y w e d d i n g r i n g
at the gym
after a class
and shower
i go downstairs
for tea
to relax
at the counter
i realize
my wedding ring
is not
on my finger
so strange
panic
is it really gone
will i find it
can i replace it
would it feel the same
how will i tell rana
i feel foolish
having taken it off
to shave
still at the counter
yet
a million miles away
i take
a breath
i am
more present
the barista
making my drink
the smell of
fresh coffee
the sound
of voices
judy
beside me
we begin
a conversation
then
tension
in my
back
the empty
ring finger
fear
i take
a breath
i am
more present
i turn
toward
the locker room
hope
climbing
the stairs
i take
a breath
i am
more present
the feel
of the stairs
the sound
of footsteps
i am
climbing
walking
into the locker room
i will
soon know
if not
there
where
the shower
the sinks
the floor
lost
and found
i take
a breath
i am
more present
i sit
at my locker
thoughts
and emotions
swirl
i take
a breath
i am
more present
i open
my kit
hope
worry
seconds
i take
a breath
i am
more present
the ring
is there
relief
joy
rana
i take
a breath
i am
here
om
e x e r c i s e 3: o n e p e r c e n t
one
percent
so
small
hard to
notice
one
small
improvement
today
you may
find it
anywhere
the way
you stack
your dishes
the time
you go
to sleep
the way
you drive
can you
imagine
not finding
anything
can you
imagine
the impact
in 30 days
it seems
too simple
it is
this simple
each day
notice
your
one percent
you may
write it
down
perhaps
in your
evening reflection
you may
forget
this too
is part
of the practice
begin
again
tomorrow
om
e x e r c i s e 4: g e t t i n g t o k n o w y o u
you feel
sad
happy
lonely
joyful
how
do you
know
when emotion
arises
you feel it
in the body
say
hello
to your finger
do not
move it
do not
look at it
feel it
from
inside
move
to your foot
again
feel it
from
inside
this is
you
the
61 point
meditation
moves
attention
through
the body
from
point
to
point
no effort
just
notice
start
at the
centre
of your forehead
feel
stay
get to
know
this
space
it is
you
it is
a return
to the body
from within
this is
not something
to learn
move gently
from point
to point
no effort
just notice
feel
each point
from within
1
center of forehead
2
base of the front of the neck
3
right shoulder
4
right elbow
5
right wrist
6
right thumb
7
right index finger
8
right middle finger
9
right ring finger
10
right little finger
11
right wrist
12
right elbow
13
right shoulder
14
base of the front of the neck
15
left shoulder
16
left elbow
17
left wrist
18
left thumb
19
left index finger
20
left middle finger
21
left ring finger
22
left little finger
23
left wrist
24
left elbow
25
left shoulder
26
base of the front of the neck
27
center of chest
28
right of chest
29
center of chest
30
left of chest
31
center of chest
32
navel
33
pubis
34
right hip
35
right knee
36
right ankle
37
right big toe
38
right second toe
39
right third toe
40
right fourth toe
41
right little toe
42
right ankle
43
right knee
44
right hip
45
pubis
46
left hip
47
left knee
48
left ankle
49
left big toe
50
left second toe
51
left third toe
52
left fourth toe
53
left little toe
54
left ankle
55
left knee
56
left hip
57
pubis
58
navel
59
center of chest
60
base of the front of the neck
61
center of forehead
om
6 1 p o i n t m e d i t a t i o n
e x e r c i s e 5: p a n i c b u t t o n
sometimes
nothing
works
sometimes
we
panic
breath
does not
work
meditation
does not
work
body
awareness
does not
work
in your
mind
silently
scream
five
again
scream
five
again
scream
five
scream
f i i i i
hold
the i
as long
as you
can
breathe
scan
your body
relax
om
e x e r c i s e 6: a s k f o r i t
if you
want it
if you
need it
ask
ask
god
or
ask
the universe
just
ask
then
be still
listen
you know
what is
to be
done
om
m y p r a y e r
this
personality
asks
the universe
Paramahansa Yogananda
my teachers
and guides
to align
this life
with
its
higher self
i ask for
peace
love
light
healing
may all have
peace
love
light
healing
may all
be fed
may all
be safe
om
b r e a t h e
breathe
om
e x e r c i s e 7: g r o w t h
when did
you become
so informed
so interesting
so smart
so funny
what has
shaped
you
much of
your growth
is seen
in observing
your reactions
to reality
do you
still
study
who are
your teachers
what are
your sources
are you
present
or
are you
repeating
what makes
you comfortable
be aware
of your
growth
not as
becoming
but as
unfolding
learning
continues
om
b r e a t h e
breathe
om
e x e r c i s e 8: f a m i l y a n d f r i e n d s
be
mindful
of your
family
and friends
who
comes
to mind
notice
them
any
surprises
anyone
missing
when did
you last
see or
speak
with them
when do
you next
want to
see or
speak
with them
what might
bring them
joy
om
e x e r c i s e 9: l i s t e n i n g
when
someone
speaks
do you
hear
them
or
are you
thinking
what am
i going
to say
next
or
you know
they are
wrong
wait
breathe
let
their words
land
listen
without
responding
without
fixing
without
changing
just
be
there
feel
them
from
within
after
you may
respond
or
you may
not
they will
feel it
om
e x e r c i s e 1 0: g e n t l e r e m i n d e r s
consider
making a
list of
reminders
not a
to do list
a list
to remind
you
to be
you
only
you can
make
this list
what comes
to mind
read it
as you
start
your day
here is my
reminder list
breathe
be present
notice
what is
here
what do
i see
hear
taste
feel
smell
move
with care
have a
peaceful heart
notice
when i
turn people
into objects
check
my body
for any
discomfort
notice
when i
get caught
in thought
notice
and appreciate
the small things
less thinking
more awareness
accept reality
it has
occurred
what would
this moment
be like
with no thought
what might
bring me
back
help someone
Om
e x e r c i s e 1 1: p o c k e t R o c k
how many
pebbles
and stones
have you
seen
they are
likely
very old
a lot
of
life
a lot
of
energy
pick
one
it is
not
yours
hold it
until it
warms
feel
its weight
put it
in your
from time
to time
feel it
after
5 years
or
10 years
give this
special
gift
to a
stranger
then
find
another
pebble
om
e x e r c i s e 1 2: f a l l i n g a s l e e p
tossing
turning
restless
tired
still
awake
lie
on
your back
spread
your toes
as far
as you can
spread
your fingers
as far
as you can
hold
hold
hold
sweet
dreams
om
e x e r c i s e 1 3: o n e t h o u g h t
think
red
think
cooking
think
red
and
cooking
can you
have
two thoughts
at the same
time
cooking
a red
pepper
one
thought
when
in discussion
if you
think
about dinner
you are
not
in the
discussion
when you
return
to the
discussion
what
did you
miss
what are
you missing
all day
long
om
e x e r c i s e 1 4: m e e t i n g p e o p l e
how are you
how was
your workout
i hope
it doesn’t
rain
can I
help you
fancy
meeting you
here
and
smile
you are
here
with
them
om
e x e r c i s e 1 5: y o u a r e t h e w o r l d
have you
ever
by
accident
dropped
something
small
on the street
notice
it
have you
ever
raised
your voice
because
you felt
right
because
you were
not
heard
notice it
have you
ever
driven
too fast
because
it felt
safe
notice it
how do
your actions
touch
the world
what do
you choose
not
to see
what is
easy
what is
true
om
y o u r l o v e j o u r n a l
each evening
pause
and reflect
what did
you feel
what stayed
with you
—
did you
return
to your
breath
what did
you notice
—
did you
notice
your
one percent
—
did you
spend
time
within
your body
—
when things
felt
too much
did you
ask for help
—
what did
you learn
—
did you
connect
with others
were
you
present
did you
listen
—
did you
bring
someone
joy
—
when were
you not
present
what did
you notice
—
write
not to fix
not to change
just
to see
om
p u r e l o v e
non-vibrational
source of all vibration
non-physical
holding all Matter
ever-present
beyond being
at peace
all
pure love expands
only by deepening peace
stillness
receiving itself
pure love manifests
infinite universal fields
unfolding in motion
returning to peace
as each field
reaches peace
it dissolves
Into pure love
all that is
arises within pure love
as vibration arises
within stillness
as motion appears
within that
which never moves
entirely
encompassed
by peace
in pure love
all exists
and all ceases
no universe
no galaxies
no stars
no planets
no souls
no minds
no hearts
no samskara
no bodies
only pure love
om
Inspired by my love of Rana