Jai Sat Chit Ananda, One Tao Clan! I am finally found the opportunity to start posting my 28 day meditation journal and check in🎉 Similar to last month I will be combining the posts of the monthly challenge with my daily training journal. “ 28 day” implementations and goal intention achievements will be marked with a “🧘🏽‍♂️” Intention for the 28 Day Challenge will adapt as I progress through the month, and complete my manifesto. Lifestyle implementations will continue from last month’s Health Challenge. Though, I have decided to add a couple new “strive goals” as directed by Sifu’s curriculum, and inspired by some others within the One Tao Clan. Some of these new implementations include: ~ Digesting the information, and following the curriculum of the “28 Day Meditation Challenge & Self Mastery Blueprint.” ~ Deepening my personal meditation practice, and expanding my teaching practice. ~ Adding personally specific Affirmations & Mantras to my daily focus ~ Returning Pull-ups to my daily physical routine ~ Immersing myself even deeper into the One Tao Training and community, including applying to, and hopefully beginning, OTKFA teacher training! So stoked to make September my most fulfilling month this year!!

Format - Did I train today - ____________ What did I do well today - ___________ What can I improve - __________ How can I improve - ______

Starting the meditation blueprint mastery for 28 days, very excited and will record reflections here. Participated in the August health challenge with the group and have never succeeded in losing so much weight in the past and feeling strong. Looking forward to experiencing the change that this month will bring and make it into a habit rather than challenge! Looking forward to reprogramming myself into a more peaceful and loving being. ❤️

Firstly, when raising arms while inhaling, remember to bring them inline with your ears. Keep your head stable, and facing forward. My third demonstration video is an example of performing the pranayama incorrectly to highlight the most common things to avoid; primarily allowing the head to move too much. Also be aware of arm placement too far forward, and your body collapsing when pulling the arms down. The First and Second demonstrations are from the Side and the front respectively. When you inhale & raise arms up, open the palms/fingers of the hands as you reach for the sky. when you exhale bring the arms down forcefully and make fists as the arms come to the waist line. Repeat movement and breath for 10-20 expulsions. After your last exhalation, inhale and hold your breath gently at the top of the breath for 4 seconds, while tucking your chin and placing your tongue behind your teeth on the top of your palate. Rest, experience, and repeat as desired. Enjoy!🙏🏽💫

The Bellows Breath is a pranayama used to relieve lethargy or foggy mind. A short minute of this breathing exercise can recharge your system at anytime during your practice. As compared to the Breath of Fire, which is a forceful exhalation and a passive inhalation, the Bellows Breath is a forceful inhalation and exhalation, often combined with a specific bodily movement. Most often it is used with a movement of the arms up and down, as you inhale and exhale. PRACTICE • Nostrils need to be clean. • Sit in a kneeling position or easy cross legged position on your sitz bones. • As you take a full inhalation, raise your arms straight up towards the sky. (The arms once extended upward are in line with your ears.) • On a forceful, or dynamic exhalation bring the arms back down to your waist line. • As you practice you may discover your head wants to move up and down as well. Keep it as still as you can, with chin parallel to the ground and neck long. •Once you have the technique, close your eyes as you practice. Develop your practice gradually, beginning with just a few rounds of inhalations and exhalations, and then resting. As your respiratory system and circulatory system get accustomed to the effects, they will allow you to increase the number of rounds without causing any stress. (Stress in this pranayama would be experienced as hyperventilation, which is not the intention of this pranayama. If this occurs simply, bring your head lower than your heart and relax. Next time do fewer rounds. Fewer rounds with consistent practice is more beneficial than long rounds done inconsistently.) BENEFICIAL EFFECTS • Relieves lethargy. • Clears mind. • Nice preparation for alternate nostril breathing as it oxygenates the system which supports longer inhalations, longer exhalations and longer holdings. CONTRAINDICATIONS • Schizophrenia and other mental imbalances. • Pregnancy, unless mother has been practicing this regularly before pregnancy. • Menstruation. • Chronic respiratory imbalances.