The Life ManualTLM Basic

Week 3·Day 19 of 21

The Vehicle

The Values wheel: the load-bearing wheel

Stage 5 of 7 — Purify the Mind Value of the day — Ārjavam

View the course PDF

Week 3 — Day 19 — Before you begin

Welcome to Day 19

Let your values guide every choice.

Today the Vehicle is complete. Read slowly in one sitting, keep a pen close for the Alignment Audit, and carry the day’s question with you.

The shape of today

  1. Opening — The fourth wheelThe Journey of Life, and the principles beneath every choice.
  2. The teaching — Values in the wisdom traditionsVedanta, Buddhism, Yoga and Jainism, and the values they share.
  3. The teaching — The modern worldviewMoral disengagement, and the gap between what we believe and what we do.
  4. Value of the day — ĀrjavamAlignment of thought, word and action; ENA and EVA.
  5. Intentional activity — The Alignment AuditOne wheel, one recent situation, honest seeing.
  6. Scientific quadrant — Why alignment mattersThe neuroscience of integrity; the compass and the map.
  7. Show notes and closingUjjayi Pranayama demonstration (optional material) and Open Awareness; the bridge to Day 20.
You will need
  • A quiet place to read, and a pen for the audit and the reflections.
  • A phone or computer for the Ujjayi demonstration (1 minute 20 seconds).
  • The Day 19 meditation audio (15 minutes).
A Note on Your Journey

Life can get busy. Take more than 21 days if you need to; there is no need to rush. If you cannot move to the next day of TLM Basic, continue practising the Value of the Day, Intentional Activity and Meditation from the last day you completed. When you are ready, resume the programme from where you left off.

Opening

The fourth wheel

We are on Day 19 of TLM — the fourth and final wheel of the Vehicle: Values and Ethics.
The Journey of Life: a Traveller seated in a four-wheeled Vehicle on a road towards a rising sun. The wheels are Relationships, Profession and Work, Finances, and Values and Ethics.
Figure 1The Journey of Life. Today the fourth and final wheel of the Vehicle comes into focus: Values and Ethics, the wheel that keeps the other three aligned.

Over the past four days, we have examined the Vehicle through Relationships, Finances and Profession/Work. Today we come to the wheel that holds all three in alignment.

Because it is possible to have healthy relationships, manage money wisely, and work with commitment — and still lose our way if the values guiding those choices are unclear.

So today’s question is deeper:

What principles should guide the choices we make across every domain of our lives?

Today, we complete the Vehicle.

The teaching — Part 1: The wisdom traditions

Values and the quality of the inner life

Let me ask you something directly before we go to the traditions.
A question to sit withWould you rather be a person of strong values and moderate means — or a billionaire whose values and ethics are rotten?I am not asking you to give the correct answer. I am asking you to sit with the question honestly.

Because in our actual choices — in what we envy, what we celebrate, and what we call success — the answer we live is not always the answer we would publicly claim.

And this is precisely where the wisdom traditions are remarkably consistent. They do not treat values merely as rules about being a good person. They see them as conditions for the quality of the inner life itself.

Vedanta — Values as qualifications for knowledge

In Vedanta, values are so important that they are elevated to adhikāra — qualifications, prerequisites for Self-realisation.

A mind that is restless, reactive, dishonest, or driven by unchecked desire cannot listen deeply, cannot reflect honestly, and cannot assimilate knowledge. This is not a moral judgment. It is a functional observation.

Śat-sampatti — The Six Inner Disciplines

Vedanta — Shankaracharya, Vivekachudamani
  1. 1Shamasteadiness of mindValue of Day 5
  2. 2Damagovernance of the sensesValue of Day 6
  3. 3Uparamawise withdrawal from excessValue of Day 9
  4. 4TitikṣāforbearanceValue of Day 10
  5. 5Śraddhātrust in the teachingNot yet met
  6. 6Samādhānamsteadiness of purposeValue of Day 11

Through these six inner disciplines of the mind, Śat-sampatti, Vedanta places these qualities among the prerequisites for self-knowledge. Not because values make a person good. Because they make the mind workable and prepare the mind for deeper knowledge.

And notice something important: five of these six have already appeared in our TLM Value Calendar. So the values we have been practising were never isolated moral lessons. They were gradually preparing the instrument itself.

Buddhism — Sīla as mental hygiene

Buddhism makes the same point through Sīla — ethical discipline. Buddhism places Sīla — ethical discipline — at the foundation of the path. Ethical conduct supports the development of concentration and wisdom; these dimensions of practice reinforce one another.

Sīla is not the destination of the Noble Eightfold Path. It is the ground on which the rest of the path stands.

Unrestrained speech and action generate guilt, craving and aversion, and destabilise the mind. A destabilised mind cannot sustain concentration; without concentration, wisdom cannot arise.

So values are not the peak of the path. They are the foundation of the path.

Yoga — Yama and Niyama as protective boundaries

Patanjali places Yama and Niyama before posture, breath control and meditation.

The reason is profound: without ethical grounding, inner power can simply make the ego more effective.

Concentration without an ethical spine does not necessarily purify the mind. It can make us more efficient at pursuing whatever we already want — including what is harmful. Skill without values can become dangerous.

Values come first: two stepped stacks of stone courses, side by side, standing on one ground line. On the left, Buddhism, the Noble Eightfold Path: the foundation course, in gold, is Sīla, ethical discipline; on it stand Concentration and then, at the top, Wisdom. On the right, Yoga, after Patanjali: the foundation course, in gold, is Yama and Niyama, ethical grounding; on it stand Posture, then Breath control and, at the top, Meditation. The heading reads: values, the foundation of the path, not its peak. Buddhism The Noble Eightfold Path Concentration Wisdom Sīla ethical discipline Yoga Patanjali Posture Breath control Meditation Yama and Niyama ethical grounding Values: the foundation of the path, not its peak
Figure 2In Buddhism and in Patanjali’s Yoga, ethical discipline comes first: it is the ground on which the rest of the path stands.

Jainism — Every action leaves a residue

In Jainism, ethical discipline is articulated through the five vows — the Anuvratas for householders and the Mahāvratas in their fullest form for ascetics. These vows emphasise non-violence, truthfulness, non-stealing, restraint and non-possessiveness.

When we repeatedly act against our conscience, we are not merely making isolated poor choices. We are gradually reshaping our own perception.

One compromise makes the next compromise easier.One ethical evasion makes the next more automatic.

This is how ethical drift develops — not necessarily through one dramatic decision, but through a thousand small compromises that go unexamined.

Common values across wisdom traditions

The Bhagavad Gita also emphasises the importance of values in Chapter 13, most of which are common to other traditions.

An illuminated chart of values shared across wisdom traditions. Around it are six small roundels, each with a line emblem and the tradition named beside it: in the corners the Bhagavad Gita, an open book on a book-stand; Buddhism, an eight-spoked Dharma wheel; Yoga, a lotus; Jainism, the raised open palm with a wheel on it; above the centre Vedanta, the syllable Om; and below the centre Sikhism, the Khanda. From each roundel fine gold rays converge on a central circle framed by a ring of slim lotus petals. Inside, under the heading Universal Human Values, a table pairs each Sanskrit name with its English meaning: Ahimsa, non-harm; Satya, truthfulness; Ārjavam, integrity or straightforwardness, picked out on a gold band as the value of the day; Brahmacharya, self-mastery; Aparigraha, non-grasping; Śaucha, purity; Santoṣa, contentment; Kṣānti or Kṣamā, patience or forgiveness; Dayā or Karuṇā, compassion; Apramāda, awareness or vigilance. Bhagavad Gita Buddhism Yoga Jainism Vedanta Sikhism Universal Human Values Sanskrit English meaning Ahimsa Non-Harm Satya Truthfulness Ārjavam Integrity / Straightforwardness Brahmacharya Self-Mastery Aparigraha Non-Grasping Śaucha Purity Santoṣa Contentment Kṣānti / Kṣamā Patience / Forgiveness Dayā / Karuṇā Compassion Apramāda Awareness / Vigilance Value of the day
Figure 3Different traditions use different language and methods, yet many point toward remarkably similar qualities of character and conduct.
The teaching — Part 2: The modern worldview

Losing the Values wheel

Interestingly, this is where the philosophical teaching meets the world we actually inhabit.

We have seen financial systems built on deception, institutions that placed profit above safety, technology that traded human wellbeing for engagement, and leadership that separated power from accountability.

In many such cases, the people involved were not incompetent. They were highly capable.

The Values wheel was gradually removed while the other wheels continued to turn.

And the consequences are not limited to institutions. Sustained violation of one’s own values can produce personal disintegration — a shrinking of the moral world until we can no longer fully feel what we know.

Contemporary psychology has given this process a precise name. Albert Bandura called it moral disengagement — the psychological mechanisms through which people can act against their own moral standards without experiencing proportional distress.

The eight mechanisms you see are different ways of disabling the Values wheel while keeping the other three turning.

And importantly, moral disengagement is not simply a character flaw. It can be learned, gradually, through repeated exposure to environments that normalise these patterns.

Bandura’s Eight Mechanisms of Moral Disengagement

Albert Bandura, Stanford University
The Values wheel with eight spokes, each broken in the middle and numbered 1 to 8 round the rim: eight mechanisms, eight ways of disabling the wheel. 12345678
  1. 1Moral justification“I bent the truth to protect the organisation.” A seemingly worthy purpose is used to justify conduct that would otherwise be recognised as wrong.
  2. 2Euphemistic labellingCalling a lie “managing the message” makes an ethical compromise sound more acceptable.
  3. 3Advantageous comparison“At least I didn’t do what that person did.” Comparing our conduct with something worse helps minimise our own lapse.
  4. 4Displacement of responsibility“I was only following orders.” Responsibility for one’s action is attributed to the authority directing it.
  5. 5Diffusion of responsibility“Everyone in the team agreed, so I cannot be held responsible alone.” Shared responsibility can obscure individual accountability.
  6. 6Disregard for consequences“Nobody was really harmed.” The effects of an action are minimised or overlooked.
  7. 7DehumanisationSeeing someone as undeserving of consideration makes it easier to disregard their dignity.
  8. 8Attribution of blame“They forced me to behave that way.” Responsibility for one’s conduct is shifted onto the person who provoked it.

That is the scientific counterpart of what Jainism calls Pramāda — heedlessness — and what we examined yesterday as ethical drift.

The Harvard Study of Adult Development adds the longitudinal dimension. Long-running research on adult development highlights the importance of relationships and other contributors to wellbeing.

Not dramatic virtue. Not moral heroism. Simply the gradual closing of the gap between what we believe and what we do.

Different frameworks. Related insights into ethical drift.

The traditions observed it through centuries of attention to the inner life. Science is now mapping its psychological mechanisms and documenting its consequences.

And that brings us to the question Day 18 left us with:

The question Day 18 left us withWhat builds the inner spine that allows ethical clarity to survive under pressure?Today, that quality has a name.
Value of the day

Ārjavam

Rectitude — the value that anchors Day 19

The quality we arrive at today is Ārjavam. Ārjavam is often translated as straightness or rectitude. But in the context of TLM, I want you to understand it more deeply as alignment.

Alignment between what you think, what you say, and what you do.

When these three are aligned, there is less inner friction. When they diverge, something begins to split inside us.

You may say you value honesty, but repeatedly conceal the truth.
You may say you value relationships, but consistently behave in ways that damage them.
You may say you value health, but repeatedly act against it.

Ārjavam: thought, word and action moving in the same direction. Two panels. On the left, on stone, three navy strands, labelled what you think, what you say and what you do, leave a single point together and then splay apart to three separate ends: when they diverge, something begins to split inside us. On the right, three gold strands leave the same kind of point and run together, side by side, in one straight line to a single gold point, where the same three labels sit together: when they are aligned, there is less inner friction. Thought, word and action moving in the same direction What you think What you say What you do When they diverge something begins to split inside us What you think What you say What you do When they are aligned less inner friction
Figure 4Ārjavam as alignment: what you think, what you say and what you do, moving in the same direction.

The problem is not that we have failed to become perfect.

The problem is the growing gap between what we value and how we live.

The Bhagavad Gita places Ārjavam among the qualities associated with genuine knowledge. And that is significant.

Ārjavam is not about becoming morally flawless. It is about becoming internally straight — so that the person you believe yourself to be and the person you repeatedly enact in the world begin to converge.

EVA — Engaged Value Attachment

This is also where EVA — Engaged Value Attachment — becomes practical.

We have already seen ENA in the Profession wheel: being fully engaged without becoming consumed by the role or attached to the outcome. Today we complete the complement.

Two panels compare ENA and EVA using the same top view of the Vehicle, travelling to the right toward the Goal, with Finances at the top left, Relationships at the top right, Values and Ethics at the bottom left and Profession at the bottom right. Left panel, ENA, Engaged Non-Attachment, over the three outer wheels: the Relationships, Finances and Profession wheels are gold, each circled by a gold loop arrow; the Values and Ethics wheel is plain stone. Key: fully engaged — not defined by it. Text below: Fully present — not defined by outcomes. Right panel, EVA, Engaged Value Attachment, over the Values wheel: all four wheels are engaged; the Values and Ethics wheel is gold and joined to a gold spine running along the centre of the Vehicle from rear to front. Key: core values — the central spine. Text below: Fully engaged — fully attached to core values. In both panels a gold point on the seat marks the Traveller, two axles cross the body, and a small arrow points right, to the Goal; in EVA the spine meets both axles at small gold junctions. ENA Engaged Non-Attachment Finances Relationships Values and Ethics Profession to the Goal fully engaged — not defined by it Fully present — not defined by outcomes. EVA Engaged Value Attachment Finances Relationships Values and Ethics Profession to the Goal core values — the central spine Fully engaged — fully attached to core values.
Figure 5ENA governs how we engage with the three outer wheels. EVA governs how we remain anchored in the Values wheel.

EVA means remaining genuinely attached to the values that matter to us while engaging fully with life.

There is an important distinction here. TLM encourages non-attachment to outcomes, roles and external rewards. But it does not encourage non-attachment to values. In fact, a meaningful life requires precisely the opposite. We remain flexible about outcomes, while remaining firmly anchored to the values by which we have chosen to live.

So:

ENA and EVAENA governs how we engage with the three outer wheels.
EVA governs how we remain anchored in the Values wheel.

And Ārjavam is what EVA looks like in daily life: thought, word and action moving in the same direction.

Do
  • Pause before acting and ask: What do I genuinely value here?
  • Notice the gap between your stated values and your repeated behaviour.
  • Practise small acts of alignment, especially when no one is watching.
Do not
  • Confuse Ārjavam with moral perfection.
  • Use your values to judge others.
  • Wait for a major ethical crisis before examining your alignment.

Because values become meaningful only when they begin to shape ordinary choices.

Seeing the gap is the beginning.Closing the gap is Ārjavam in practice.
Intentional activity

The Alignment Audit

Today we are going to do something slightly different.

You have worked with all four wheels of the Vehicle:

Relationships.
Finances.
Profession.
Values.

Now we are going to see whether they are actually moving in the direction you want. This is called the Alignment Audit.

And this is not a moral test. You are not being asked whether you are a good person or a bad person. You are simply being asked to see clearly.

How to do it

  1. Choose one of the four wheels — Relationships, Finances, Work/Profession, or Values/Ethics — whichever feels most relevant to you today.
  2. Now ask yourself: Am I generally acting in this area from what I genuinely value — or am I more often acting from pressure, expectation, fear, convenience or circumstance?
  3. Don’t analyse your entire life. Think of one recent situation. Perhaps something you said or did. Perhaps something you avoided. Perhaps a choice you made.
  4. Now look at it without defending yourself. Without explaining it away. Without judging yourself.
  5. And simply name what you see: Is there alignment? Or: Is there a gap? If there is alignment, acknowledge it. If there is a gap, acknowledge that too.
  6. And then stop. Do not try to fix it right now.

My Alignment Audit

The wheel I chose
The wheel I chose
I was acting more from
I was acting more from
What I see
What I see
Do not try to fix it right now.

The purpose of this exercise is not immediate correction. It is awareness.

Because you cannot close a gap that you are unwilling to see.

And this is where today’s value, Ārjavam, becomes a lived practice. Ārjavam asks us to become increasingly straight between what we value, what we say, and what we do.

So for the next few minutes, simply sit with what you have seen.

No defence.
No self-criticism.
No resolution.
Just honest seeing.

Because sometimes the most important step toward alignment is simply having the courage to recognise where alignment is absent.

See clearly.
Stay with what you see.
And let that awareness do its work.

Scientific quadrant

Why alignment matters

The neuroscience of integrity
A note on the science

The Scientific Quadrant explains contemplative practices through current scientific understanding of psychology, behavioural science and neuroscience. The mechanisms described indicate how these practices may influence attention, emotional regulation, behaviour and wellbeing. Scientific understanding continues to evolve, and these explanations are not guarantees of specific outcomes. Individual experiences may vary.

Over the past several days, we have explored values such as Right Livelihood, Maitri, Karuṇā and ethical awareness. Today we arrive at a deeper question:

What happens when the values we claim to hold and the lives we actually live begin to diverge?

The wisdom traditions recognised this problem long before modern psychology gave it a name. Today we call it misalignment.

The Bhagavad Gita speaks of Ārjavam — straightness, integrity and inner alignment. Modern psychology studies a similar phenomenon through concepts such as cognitive dissonance, moral disengagement and value-action congruence.

Although the language differs, the insight is remarkably similar: when thought, speech and action repeatedly move in different directions, the mind experiences friction. When they move together, the mind experiences greater coherence and stability.

The bent arrow and the straight arrow, an engraving with drawn arrows. On the left, a master archer seen from behind has just released: his bow arm is still extended toward one round straw target on the right. Near the bow, the words Equal force. Both arrows leave the bow on the same line toward the bullseye. The straight arrow, drawn in gold with a solid line, stays on that line and stands embedded in the centre of the target; its label reads Aligned, the straight arrow reaches the target. The bent arrow, drawn in navy with a dashed line and a visibly kinked and warped shaft, drifts off the line, curves upward and passes well above the target; its label reads Misaligned, the bent arrow veers away. Equal force Aligned the straight arrow reaches the target Misaligned the bent arrow veers away
Figure 6Ārjavam literally means straightness. When values, thoughts, words and actions are aligned, human energy moves in one direction. When they are misaligned, effort is dispersed and life loses coherence.

The brain and inner conflict

One of the brain regions most involved in detecting conflict is the Anterior Cingulate Cortex (ACC). The ACC becomes active when the brain recognises a mismatch between competing goals, beliefs or behaviours.

When our actions conflict with our stated values, we may experience discomfort, uneasiness or tension. These experiences can involve brain systems associated with conflict monitoring, emotional awareness and self-regulation, although no single brain region detects ethical misalignment on its own.

Many people experience this as:

  • inner discomfort,
  • uneasiness,
  • tension,
  • rationalisation,
  • or a persistent sense that something is not quite right.
Brain systems supporting integrity: the prefrontal cortex on the surface of the frontal lobe, and, deep inside the brain, the anterior cingulate cortex and the insula, each with its functions. Region positions are illustrative, not an anatomical atlas. Brain systems supporting integrity Prefrontal Cortex Reflection Self-regulation Values-based decisions Anterior Cingulate Cortex (ACC) Conflict detection Recognising mismatch Insula Inner awareness Emotional discomfort On the surfaceDeep inside the brain
Figure 7Integrity requires not only values, but also awareness of when we drift away from them. Region positions are illustrative.

The Insula contributes by helping us recognise these internal emotional signals. The Prefrontal Cortex helps evaluate those signals and supports choices that are more consistent with long-term values and goals.

Together, these systems function as part of the brain’s internal monitoring and self-regulation network.

Why moral disengagement happens

If misalignment creates discomfort, why do people not immediately correct it?

Rather than changing behaviour, a person may reinterpret or justify it in ways that reduce immediate moral discomfort. Repeated use of such justifications can make it easier to continue acting against one’s stated standards.

The result is often a growing separation between values and actions. In TLM language, the Values Wheel gradually loses influence while the other wheels continue to turn. Success may continue. Achievement may continue.

But alignment begins to weaken.

Why EVA matters

Throughout TLM, we have encouraged ENA — Engaged Non-Attachment. We remain fully engaged in relationships, profession and finances while avoiding unhealthy attachment to outcomes.

EVA completes the picture. Values are different. A meaningful life requires attachment to values.

Not rigid attachment to opinions.
Not attachment to ideology.
But conscious commitment to principles that we have examined, chosen and decided to live by.

Without such commitment, attention can be trained, emotions can be regulated and goals can be achieved, yet the overall direction of life may remain unclear.

Values provide orientation. They answer the question:

Toward what end is all this effort being directed?
The compass and the map, an engraving. A traveller in a long tunic and shawl, seen from behind, stands where one road divides into three: one curving away to the left, one running straight ahead and one sweeping away to the right towards low distant hills. Beside the junction a wooden signpost carries blank boards. In his left hand the traveller holds out a detailed, unfolded map, labelled The map: skills, knowledge, planning, achievement. In his right hand he holds an open brass compass, ringed in gold and labelled The compass: values; he looks down at it. A thin gold dashed line runs from where he stands along the right-hand road into the distance, the direction the compass gives. Beneath: Without the compass, the traveller can move very efficiently in the wrong direction. The map Skills Knowledge Planning Achievement The compass Values Without the compass, the traveller can move very efficiently in the wrong direction.
Figure 8Values do not determine how fast we travel. They determine whether we are travelling in the right direction.

The Seven Stages of Inner Governance

Today’s lesson primarily belongs to Stage 5 — Purify the Mind. Purification involves recognising the subtle patterns that distort judgement, weaken integrity and create fragmentation between values and behaviour. The practice of Ārjavam helps reduce this fragmentation.

As alignment deepens, another possibility emerges. We begin observing not only our actions, but also the thoughts, motives and justifications that precede them. This movement toward observing the mind itself marks the beginning of Stage 6 — Witness the Mind.

Integrity therefore becomes more than ethical behaviour. It becomes a gateway to self-awareness.

The Seven Stages of Inner Governance, drawn as a stone staircase rising from left to right: 1 Understand the Mind, 2 Calm the Mind, 3 Train Attention and Focus, 4 Move Attention at Will, 5 Purify the Mind, 6 Witness the Mind, 7 Transcend the Mind. Stage 1: Complete; Stage 2: Complete; Stage 3: Complete; Stage 4: Complete; Stage 5: Underway, the current step, marked You are here — Day 19; Stage 6: Emerging; Stage 7: Future horizon. The Seven Stages of Inner Governance Stage 1 Understand the Mind Complete Stage 2 Calm the Mind Complete Stage 3 Train Attention and Focus Complete Stage 4 Move Attention at Will Complete Stage 5 Purify the Mind Underway Stage 6 Witness the Mind Emerging Stage 7 Transcend the Mind Futurehorizon You are here Day 19
Figure 9Where today sits: Stage 5, Purify the Mind, and the beginning of Stage 6, Witness the Mind.

Scientific takeaway

The wisdom traditions teach that values create the foundation for a meaningful life. Modern psychology suggests something similar.

When values, thoughts, words and actions repeatedly align, the mind tends to experience greater coherence and less internal conflict. When they repeatedly diverge, friction increases and rationalisation often follows.

Ārjavam is therefore not merely a moral ideal. It is a practical form of Inner Governance.

Inner Governance

“The disciplined capacity to regulate attention, emotion and behaviour even under pressure — in alignment with personal values and institutional ethos to fulfil the envisaged goal.”

It helps ensure that success does not come at the cost of integrity, and that achievement remains aligned with the values by which we have chosen to live.

Day 19 in brief — what to carry with you
  • Values are not the peak of the path; they are its foundation. They make the mind workable.
  • Moral disengagement disables the Values wheel while the other three keep turning, and it can be learned gradually.
  • Ārjavam is alignment: thought, word and action moving in the same direction. Seeing the gap is the beginning.
  • ENA governs how we engage with the three outer wheels; EVA keeps us anchored in the Values wheel.
  • Values do not determine how fast we travel. They determine whether we are travelling in the right direction.
Closing — The bridge to Day 20

Learning to drive consciously

Over these last five days, we have looked at the Vehicle of your life through four essential wheels.

Relationships.
Finances.
Profession or Work.
Values and Ethics.

Each wheel matters. But today we have seen something deeper. The Values wheel is what holds the others in alignment.

Because a meaningful life is not built by getting one area right while neglecting the others. It is built when the way we relate, the way we handle resources, the way we work, and the values by which we live begin to move in the same direction.

And that brings us to an important point.

Understanding the Vehicle is not the destination.Learning to drive it consciously is.

For nineteen days, you have been learning to notice, reflect, practise and choose.

Tomorrow, we will do something different. We will stop moving for a moment.

We will look back across this journey and ask:

The question for Day 20What has actually been built?Not what you intended to build. Not what you hoped to build. But what has genuinely begun to change in the way you see yourself, relate to others, make choices and live your life?

Show notes — Before the practice

A short demonstration of today’s breathing practice, Ujjayi Pranayama.

Video 1 — 1 min 20 sec — YouTube

Ujjayi Pranayama | Ujjayi Breathing

Channel: Yoga with Shvasa

A clean technical demonstration of Ujjayi breathing — use alongside today’s audio meditation to establish correct technique.

Backup search if the URL changes: Ujjayi pranayama Ujjayi breathing.
Pranayama — Ujjayi Breathing
Meditation — Open Awareness
Guided audio — 15 minutes
Press play on the meditation audio, sit comfortably, and simply practise.Tomorrow, we stand still and look.

Use the course meditation recording for the guided practice. The timer below is a quiet companion for practising on your own.

Reflection

Notes for the Traveller

A page for what you noticed today

Which wheel did you audit today, and did you find alignment or a gap?

Where do your thought, word and action move in different directions?

Which values do you want to remain firmly attached to, whatever the outcome?