Notes for the Traveller

Relationships The Wheel of Life Reflection — your baseline

Profession and Work The Wheel of Life Reflection — your baseline

Finances The Wheel of Life Reflection — your baseline

Values and Ethics The Wheel of Life Reflection — your baseline

What did you actually see — and what did the mind say about it? Sensory Awareness Practice

Which sensations arose — and how quickly did the mind begin to describe, compare or judge? Sensory Awareness Practice

The first taste, the sensations, any impulse to reach for more. Sensory Awareness Practice

Notes Sensory Awareness Practice

One moment today when I paused before reacting — what was the label my mind had applied? Notes for the Traveller

A second arrow I noticed myself adding — and what happened when I withheld it Notes for the Traveller

The question I am carrying into tomorrow: am I the movie, or the screen? Notes for the Traveller

The actual experience Earlier notebook entry

What my mind added Earlier notebook entry

What did I notice when I observed my body, thoughts and emotions? Earlier notebook entry

One moment when I paused: what happened, what did my mind add, and how did I respond? Earlier notebook entry

The question I am carrying into tomorrow Earlier notebook entry

My object Earlier notebook entry

The situation I will watch for today Finding the gap

What I felt, and where Finding the gap

The label my mind applied Finding the gap

How I responded — and how that differed from my usual reaction Finding the gap

Notes Finding the gap

A cloud I mistook for the sky today — a thought or emotion I briefly took to be “me” Notes for the Traveller

Something I engaged with fully today, and held lightly Notes for the Traveller

What I want to bring to tomorrow’s question — what is the true goal of life? Notes for the Traveller

The situation Earlier notebook entry

What I noticed in my body Earlier notebook entry

The story or label my mind created Earlier notebook entry

After one conscious breath, how I responded Earlier notebook entry

When did I mistake a thought, emotion or role for the whole of who I am? Earlier notebook entry

In one moment of reaction, what changed when I noticed the sensation, the story and the breath? Earlier notebook entry

Where can I engage fully and hold lightly tomorrow? Earlier notebook entry

Three moments today — what happened, and what I chose Pause, Breathe, Choose

Where did I look for happiness today, and how did that experience differ from a moment of peace? Notes for the Traveller

Which small choice today supported my long-term growth? Notes for the Traveller

Did I create even one moment of space between what happened and how I responded? Notes for the Traveller

Where did my pursuit of security or enjoyment work well with my values today? Notes for the Traveller

What was my reason for choosing today’s important task? Notes for the Traveller

Did I give my best, and how did I relate to the outcome afterwards? Notes for the Traveller

Morning — Physical The Energy Audit

Morning — Emotional The Energy Audit

Morning — Mental The Energy Audit

Morning — Purposeful The Energy Audit

Midday — Physical The Energy Audit

Midday — Emotional The Energy Audit

Midday — Mental The Energy Audit

Midday — Purposeful The Energy Audit

Evening — Physical The Energy Audit

Evening — Emotional The Energy Audit

Evening — Mental The Energy Audit

Evening — Purposeful The Energy Audit

Which aspect of caring for the Instrument needs my attention today: movement, nutrition, sleep or mental hygiene? Notes for the Traveller

When did I notice reactivity, pause and gently return my attention? Notes for the Traveller

What pattern did I notice across my Energy Audit check-ins today? Notes for the Traveller

Relationships The Wheel of Life Reflection

Profession and Work The Wheel of Life Reflection

Finances The Wheel of Life Reflection

Values and Ethics The Wheel of Life Reflection

One small, specific action The Wheel of Life Reflection

Which wheel felt most strained today, and what small action did I choose? Notes for the Traveller

Where did I pause before habit took over and engage more consciously? Notes for the Traveller

What thought or personal story did I notice without immediately following it? Notes for the Traveller

Good thing 1 Three Good Things

Good thing 2 Three Good Things

Good thing 3 Three Good Things

Which moment from this week helped you notice a difference between the Traveller and the Instrument? Notes for the Traveller

Which role could you enter wholeheartedly while holding its outcome more lightly? Notes for the Traveller

What will help you return to practice with steadiness as Week Two begins? Notes for the Traveller

What is one risk factor or health habit in your own life that deserves greater attention today rather than years later? Ancient wisdom and modern preventive medicine

What does “living longer and better” mean to you personally? Which daily habits are most aligned with that vision? Ancient wisdom and modern preventive medicine

One health-supporting choice I made today One Conscious Health Choice

Or, honestly noticed: where I made none One Conscious Health Choice

Where might a daily habit be quietly harming your Instrument? Notes for the Traveller

Which one small choice reduced that harm today, and what made it possible? Notes for the Traveller

What conscious step will you repeat tomorrow? Notes for the Traveller

Which lifestyle factor discussed today do you feel deserves greater attention in your own life? Ancient wisdom and modern preventive science

What is one action you could take today to better support the health of your brain ten years from now? Ancient wisdom and modern preventive science

Five years from now, the healthier, calmer, more energetic version of me, and the daily habits that made this future possible… Your Best Possible Health Self

One habit my future self would thank me for beginning now Your Best Possible Health Self

The first small step I will take today Your Best Possible Health Self

Where does Pramada, small inattention, show up in your days, and what one excess will you withdraw from? Notes for the Traveller

What lies beneath the surface of your own iceberg: which hidden driver deserves attention first? Notes for the Traveller

Five years from now, what will your future self thank you for beginning today? Notes for the Traveller

Which of the three pillars am I taking care of reasonably well? The Maintenance Audit

Which of the three pillars have I been routinely neglecting? The Maintenance Audit

What is one small improvement to that pillar I can begin today? The Maintenance Audit

Which of the three pillars—movement, nutrition or sleep—did I care for well today, and which did I neglect? Notes for the Traveller

What is the one small improvement I began today, and what did it ask of me? Notes for the Traveller

Where did Titiksha—patient consistency rather than a burst of motivation—matter today? Notes for the Traveller

Which source of unnecessary mental stress appears most frequently in your own life? Ancient wisdom and modern science on the restless mind

How might your life change if you viewed thoughts and emotions as events to be observed rather than commands that must be obeyed? Ancient wisdom and modern science on the restless mind

Your notes Practising Inner Settledness

When the mind replayed or rehearsed something today, what did you notice about the movement itself? Notes for the Traveller

Where did you find the space between what arose and how you responded? Notes for the Traveller

What changes when a thought is an event to be observed rather than a command to be obeyed? Notes for the Traveller

Notes as you watch Ancient wisdom and modern science on stress and suffering

Where did a first arrow reach you today, and what second arrow did the mind begin to fire? Notes for the Traveller

What story did your mind tell about a difficult moment, and what else might have been true? Notes for the Traveller

Which stress-supportive action did you choose, and what changed when you chose it? Notes for the Traveller

Which challenge from your past taught you something valuable about resilience? Ancient wisdom and modern science on resilience

What positive experience from the last few days deserves greater attention and appreciation? Ancient wisdom and modern science on resilience

One moment today when I noticed, asked and chose: Practising Inner Cleanliness

When did you notice the mind replaying something today, and what happened when you stopped feeding it? Notes for the Traveller

From a recent difficulty, what lesson will you keep, and what burden are you ready to release? Notes for the Traveller

Where did your attention go most often today, and where would you like it to go tomorrow? Notes for the Traveller

Relationships Revisiting the Four Wheels of Life

Profession and Work Revisiting the Four Wheels of Life

Finances Revisiting the Four Wheels of Life

Values and Ethics Revisiting the Four Wheels of Life

One wheel to give more attention in Week 3 Revisiting the Four Wheels of Life

What feels a little steadier in your body or mind than it did two weeks ago? Notes for the Traveller

Where did you notice even a small space between a trigger and your response? Notes for the Traveller

Which wheel of your Vehicle will you bring the most attention to in Week 3, and how? Notes for the Traveller

Which relationship did you choose, and what did you notice in the moment of activation? Notes for the Traveller

Where were you able not to add fuel, and what happened when you did not? Notes for the Traveller

Where did Satya ask something of you today: in what you said, or in what you first admitted to yourself? Notes for the Traveller

When did comparison appear today, and what did it do to your sense of enough? Notes for the Traveller

Setting comparison aside, what would be enough for your genuine needs and your genuine values? Notes for the Traveller

Where do you hold money with a grip, and where with an open hand? Notes for the Traveller

In one ordinary moment at work today, was I acting from clarity or from strategy? What did I notice afterwards? Notes for the Traveller

Where did I tie my sense of worth to an outcome? What would giving the work everything, then releasing the result, look like? Notes for the Traveller

Whom did I meet today with Maitri or Karuṇā? Where could I correct without humiliation, or disagree without contempt? Notes for the Traveller

Where did you notice ethical friction today, and what was being compromised? Notes for the Traveller

What is the line you will not cross, regardless of what the system requires? Notes for the Traveller

Where might distance or routine be making the consequences of your work harder to see? Notes for the Traveller

The wheel I chose The Alignment Audit

One recent situation — something I said or did, avoided, or chose The Alignment Audit

I was acting more from The Alignment Audit

What I see The Alignment Audit

Which wheel did you audit today, and did you find alignment or a gap? Notes for the Traveller

Where do your thought, word and action move in different directions? Notes for the Traveller

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

What assumptions about happiness have changed during this journey? Notes for the Traveller

Which aspects of Inner Governance have strengthened most in you? Notes for the Traveller

Which of the Seven Stages of Inner Governance requires your continued attention? Notes for the Traveller

Where do you still seek fulfilment primarily through external circumstances? Notes for the Traveller

What would change if life became an expression of fulfilment rather than a search for fulfilment? Notes for the Traveller

Relationships Revisiting the Four Wheels of Life

Profession and Work Revisiting the Four Wheels of Life

Finances Revisiting the Four Wheels of Life

Values and Ethics Revisiting the Four Wheels of Life

Has my perception of any of these areas changed? Revisiting the Four Wheels of Life

Have the practices of the last twenty days influenced how I approach any of these areas? Revisiting the Four Wheels of Life

Which wheel currently feels strongest? Revisiting the Four Wheels of Life

Which wheel would benefit most from greater attention beyond Week 3? Revisiting the Four Wheels of Life

Which of the four Yogas feels most alive in your life today, and which asks for more of your attention? Notes for the Traveller

From tomorrow, will you begin again or follow what resonated? Which practice will you keep? Notes for the Traveller

Twenty-one days ago you began with the question: Who am I? What do you notice when you ask it today? Notes for the Traveller