lennart

Day 63: 30 min: Holosync. Was very tensed and emotional before and the holosync definitely soothed it. ?? Green shake with super greens and guarana Day 64: 30 min Holosync. Had some flashbacks to my mdma trip a few months ago which was very enlightening to me. I remembered how I could perceive other people as they are and not with my distorted self image. This was so huge for me because I have social anxiety and it gave me so much hope that this it is possible to feel that way. Other than that I tried to relax my body. No green smoothie. Instead a big bowl of salad, brussel sprouts and salmon. I also made myself some keto friendly bread today Day 65: green shake with super greens and guarana 30 min Holosync: It was very late and I was really tired. For the first 20 min I sat then I layed down because my neck started to hurt. After some time my mind started to calm down more and the holosync sounds were more predominant in my experience. Day 66 30 min holosync: Again I had this annoying pain in my nexk as soon as I layed down. Super greens, turmeric, guarana, reishi powder with almond milk Day 67: 30 min holosync: sat on my bed and started to relax. Worked fine but also almost fell asleep Same smoothie as yesterday Day 68 30 min holosync in the bath tub: got a little uncomfortable in there. But could relax a little and get into meditative state. Green shake: turmeric, reishi powder, almond milk, super greens Day 69: Holosync meditation Green shake Day 70: drank a green smoothie from the supermarket and also bought 18 liters of clean mineral water which I want to drink over the next 9 days or to See which effects this will have on my body. 30 min holosync: first I sat up but it hurt too much in my back and neck. So I layed down notes: went to a qi gong class today which opened my body up a little bit. also started to look into water quality.

Blog Day 56: green shake: super green, guarana, water and lemon juice 15 min prayer of saint francis. It was difficult to focus because I was sleepy and I had a headache. But continued trying. Day 57 green smoothie from the store 15 min prayer of saint francis. At one point I could be the observer which was cool. Day 58 15 min prayer: had a painful neck which pulled my attention. But I could relax and let it go for a while. Super greens with water Day 59 20 min prayer: my body was really tensed and I dont even know why. I kept concentrating on the prayer and towards the end the tension decreased a bit. Green smoothie with: super green, guarana, banana, cucumber, mct oil, butter and water. The butter thing is from Dave Asprey. Day 60 17 min Holosync until my mom got into my room. She didnt even realized that Inwas meditating and just continued talking to me ??. super green 2 tsp with oat milk Day 61: - 30 min Holosync. Got me feeling chilled out - no smoothie. notes: looks like I forgot to record a day. The media challenge was kind off working. I ended up researching a lot of biohacking stuff. Read a lot of articles but very little youtube which is a progress for me.

Day 49: 15 min sitting still and relaxing the body. It worked until my body repelled and got tense again ?. But it does something Super greens 2 tsp, maca 1 tsp in a glass of warm oatmilk. Its more convenient than making a smoothie which is very loud etc. Day 50: green smoothie from the store 10 min meditation letting go Day 51: green smoothie with greens fruits, and some powders. ( I am getting a little bit tired of listing all the ingriedients ?) If someone is interested in those please say it then I will continue 15 min meditation: I think in todays meditation I understood alot about my negative emotions and why they exist: I was feeling very noxious and had a really painful feeling in my chest and stomach. In my meditation I realized that this came from feeling guilty because I am the only one in my family who works on himself and has a sense of wanting to grow and that makes me feel guilty because I am sorry for my parents and my brother that they will not grow very much because they dont want to or dont know that it is possible in the sense that Leo talks about it. I couldnt really dissolve the emotion but I could feel into it and try to allow it. Day 52: ( 15) repeated the prayer of Francis from Assisi in my mind: Lord, make me an instrument of your peace; where there is hatred, let me sow love; where there is injury, pardon; where there is discord, union; where there is doubt, faith; where there is despair, hope; where there is darkness, light; and where there is sadness, joy."O Divine Master, grant that I may not so much seek to be consoled, as to console; to be understood, as to understand; to be loved, as to love; for it is in giving that we receive, it is in pardoning that we are pardoned, and it is in dying that we are born to eternal life." Amen. First I read it from my phone but after a few times I could remember it in my mind. I already once learned it. Made my own bone broth yesterday. Had a cup of that this morning?. Day 53: 15 min: prayer of francis of Assisi. I really like these verses. The give me a sense of positivity and goodness. When I repeat them I think about how I will put these things into action. Green shake with: super greens, guarana, honey and oatmilk Day 54 green smoothie with: banana, cucumber, tangerine, sage, kale and almond mik 10 min. Repeating prayer. Was really tired and couldnt really focus. Day 55: 10 min: prayer of saint francis: It lost track a few times and tried to remember the lines. I always came back to it and tried to stay focused ?. + 10 min headspace. I am thinking about buying the course. Green shake with: super greens, guarana, honey and water Notes: My current struggles are: - social anxiety - chronic stomach pain - and just missing my curiosity and sense of awe/ meaningfulness. I also struggle with a subtle phone addiction. So I thought I will do a 7 days experiment to limit my recreational screen time to 30 minutes per day.

Day 42: green shake: water, Maca, guarana super greens Breath (10): a lot of sexual fantasies in the beginning towards the end I could calm down a little bit more. Day 43: Green smoothie with cucumber, maca, super green, guarana, cacao nibs, 1 kiwi, 1 orange, habful of spinach and a little bit mct oil. 10 min: focused on relaxing my body. Day 44 greens smoothie: Cucumber, super green, maca, guarana, cocoa, spinach, coconut oil, chia seeds, 10 min: relaxing the body and feeling. At one point I thought about the whole „tragedy“ of death: „why do all this when one day me and everybody else will die?“ Then I realized that right now I live and that it doesnt make any sense to fear death. I had to laugh... Day 45: green smoothie with: lettuce, mint leafs, cocoa nibs, maca, guarana and super greens, cucumber, pear and oat milk. Freestyle (15): didnt do any technique in particular other than trying to still the body and especially the eyes. It worked and my mind became more still aswell. 46: 15 min sds: tried not to move at all. Became more and more still. Smoothie: lettuce, cocoa nibs, maca, guarana, super greens, chia seeds, oatmilk, cashews, kurkuma, carrot Day 47: meditation: (15) did some freestyle. No agenda in mind. I had some back pain. Tried to still the body. Still body=still mind. Worked only partially. Havent had my green smoothie. Thinking about not drinking one today. If I will I will write it later. Notes: I missed to write my notes on wednesday but I did the exercises. I am currently going to the sauna regularly for the past 2 weeks which is really good but I think I will do a pause because I am not fully recovered from my cold and the sauna straines the body... And I started no fap which seems very promising.

Good work ?. I started to incorporate on green smoothie per day into my diet which has already shown some results (better skin mainly). Other than that I eat want I want (sometimes healthy some times unhealthy). But for me doing this one healthy thing already lifts up my spirit and I can build upon it. So maybe thats for you also. I saw you had some green smoothies yourself (But it could also be something smaller than that...)

Day 35 bought a green smoothie at the supermarket. Very good 10 min: breathing. I enjoyed the session Day 36: again a green smoothie from the store and super green powder from your super. They sell superfood powders and I wanted to test one of them. Mine is with spirulina, wheatgrass, baobab, chlorella and moringa. So far so good 10 min of breathing: pretty normal session. Day 37: Smoothie: fresh sage leafs 3 dates 1/2 apple Maca powder 2 tsp 1 tsp guarana powder 2 tsp super green A handful of lettuce Oat milk and water Tasted pretty good and felt pretty healthy ?? 10 min of breathing: It was relatively calm. There were some thought trains but I just let them do their thing. Day 38: Green smoothie with super greens and some fruits. Breath focus: seems to be getting better. I can focus longer on my breath. Day 39: No meditation ?. I came home late and was having a bad cannabis trip. Felt very anxious etc. So I didnt wanted it to get worse. Super greens shake with oatmilk. Day 40: 20 min meditation on breath. Was very sleepy. So almost fell asleep. Green shake: with your super powder, maca powder and guarana powder with oat milk. I also went to the sauna where I did 3 rounds of 10 min. Felt very good. I will try to do that 2 times per week. Day 41: 10 min breathing: calming but also a lot of thoughts. But I could maintain my focus on the breath. Green smoothie: maca, guarana, super greens, cucumber, chia seeds, mct oil, 2 bananas, sage leafs and water. God damn so healthy and so tasty. Notes: What I really like about the smoothies is that I am less anal about my food choices because I know if I will eat something a little bit more unhealthy it wont affect me that much because of the daily green intake. I am also planning on maybe doing some bone broth by myself and doing sauna 1-2 times per week. Meditation is improving a little bit. I have better focus I think.

Day 28: the rest from yesterday 10 min of breath awareness. My concentration was pretty good. I got swept away a few times but could regain the focus. Day 29: green smoothie with: 1/4 cucumber, lettuce, banana, 2 dates, maca powder, guarana powder, mct oil 10 min of breath awareness: I was very stressed before sitting down. For the first half I could really focus then the chatter came back. But the thoughts werent really negative. I thought about resolving conflicts. Day 30: drank a green smoothie from the store because I had no time. 10 min of mindful breathing. Kept getting distracted but always came back. I really enjoy this kind of meditation. I also think 10 min is right for me at this time. If I would do more than that I would get bored probably and if I would do less I wouldnt get any benefits. Day 31: big smoothie disaster: I put a lot of vegetables in the smoothie also carrots and the mixer was overwhelmed by it. After a few seconds it started to smell burned. The carrots blocked the blades and the motor got overloaded. So now I have to „eat“ the smoothie with a spoon.. 10 min of breath: I was a little bit nervous because I have an appointment with a professor and I had to finish something before. The meditation helped a little bit with that. Day 32: green smoothie with: cocoa, 3 dates, 1 banana, chia seeds, cellery, lettuce, kaki fruit, coconut yogurt, and water. Tasted pretty good 10 min of mindful breathing: had a painful memory from the past. Felt it and then it went away. Day 33: 10 min of mindful breathing: my nose was a little bit clogged up which triggered me. I tried to stay calm and let it be as it is. Hadnt had the time and resources to make a green smoothie but I made a big salad with walnuts, mozzarella, onions and lettuce ? Day 34: - 10 min mindfulness: had lots of neckpain because of sitting the whole day in front of my laptop and working for uni. - Again no green smoothie but ate pretty much only clean: avocado sandwich, bacon any scrambled eggs, lots of fruits, tomatoes, carrots... Notes: Its sometimes hard to make a green smoothie also because of the noise its a little bit inconvenient so sometimes I will make myself a salad. Its almost the same. I also need find a way to reduce the stress from university. I really want to do sauna but I am still sick...

Day 21: smoothie with spinach, dates and other stuff that I dont remember right now ? 15 min of alternate nostril breathing while listening to this: https://youtu.be/DJUIgV7t8C0 Day 22: drank Rhonda Ptricks micro nutrient smoothie with some dates. It tastet actually very good. Here is the video: https://youtu.be/Ys86ZgjQQYg Listened to the day meditation music from yesterday Day 23: I felt really sick today. Drank the rest from yesterday Listened to holosync for 30 min. Day 24: Green smoothie with: rainbow chard leaf, kale leaf, 1 banana, 3 dates, 1 kaki fruit, 1 pear, 1/2 avocado. Tasted very good. 20 min holosync Day 25: rest from yesterday 15 min of breath awareness. I was so tranquil and a little sleepy. Day 26: smoothie with lettuce, Banana, 1/2 apple, raw cacao nibs, 1 date, and water taste was good Listened to inspirational music for 20 min. Was feeling really nervous and a little anxious because I was in a stressful social situation before. The inspirational music didnt really help and I also couldnt focus on it. Day 27: greem smoothie with a few leafs of lettuce, half an apple, half a tomatoe, raw cacao nibs, oat milk, chia seed, mct- oil for absorption and water. Taste was ok could be a bit sweeter Focused on my breath for 10 min. Got distracted by some events a few days ago. But they were pleasant. Mostly I thought about hugging friends haha. We should all do it more and it feels dang good. A few notes: I am planning on doing the sauna a few times a week soon. I have digestive issues especially in the morning I have bloating and stomach pain. I am thinking about buying a prebiotic supplement. If anyone knows how to fix digestive problems would be awesome if you could write me.

Oh man I can feel you so much. Got wasted last night with some friends and feel like shit...

Day 14: drank a green smoothie with 1 banana, raw cacoa nibs, spinach, chia seeds and 1/4 l water. Tasted really good. Did 3 rounds of wim Hof Day 15: same smoothie Did 5 rounds of wim hof breathing Day 16: drank a green smoothie with: 1 mango, handful of lettuce, 1 clementine, parsley and 1/2 l of water. 3 rounds of wim hof Day 17: green smoothie with 1 mango, handful of lettuce, half a cucumber, 1 clementine, 1 fig, 1/2 liter of water and 3 dates Did 4 rounds of wim hof breathing accompanied by tribal drumming music and honestly this time it made me kind of anxious. I was feeling a little stressed out before because of university stuff and the breathing kind of increased that anxiety. Maybe I was doing it to hard... Day 18: Green smoothie with: 1 banana, 3 dates, oat milk, 1 kale leaf, 1 rainbow chard leaf, cacao nibs, 1 tea spoon maca and 1 guarana. The taste wasnt that good because the kale and rainbow chard made it bitter but it was ok. Did 15 min of alternate nostril breathing which was relaxing. Day 19: green smoothie with: 2 handful of spinach, 5 dates, 1/2 avocado, 2 pieces of cellery, cacao nibs, 1/2 l water, 100 ml of oat milk. Tasted quite good because of the dates they covered some of the bitterness of the cellery and spinach. 7/10 Day 20: - no green smoothie today because I feel sick and I just wasnt in the mood to drink a green smoothie. - 30 min of holosync conclusions so far: I noticed that my skin has become better. Also I feel like that if I eat unhealthy food it isnt so hard on my body.

I do 30 deep breaths then exhale and hold and the inhale and hold and I do 3 rounds of that. That is what he recommends but sometimes I do more rounds and sometimes I do 40 or more breaths per round. The more breaths you do the more intense the sensations will be but you should be careful not to over do it. Wish you good luck my friend

I would say yes. Most of the times I combine it withe listening to inspirational music. It makes me euphoric and it feels like I can really listen to the music without mindchatter. It also gives me energy.

Day 7: green powder with soy milk and banana Attempt to focus on the breath which failed because my body was in a lot of pain. So I tried to focus on that. (15) Day 8: green smoothie with 1/2 pear, 2 chard leafs, water cress, a few lettuce leafs, half a lemon, 1 Banana, 300 ml of water. The taste was ok. It was very fruity and a little bit sour but not too much I would give it a 6,5/10 Did 4 Rounds of Wim Hof breathing while listening to classic music which sounded beautiful. Day 9: 3 rounds of wim hof while listening to music. In Round to I became really euphoric. It is subtle but noticeable. Green smoothie ingridients: 1/4 ananas, handful of lettuce, 1 Banana, 1/2 cucumber, 1/4 l water. It tastet pretty good. I would give it a 7/10. Day 10: drank the same smoothie as yesterday 3 rounds wim hof. After the second round I could feel subtle euphoria in my heart area. Day 11: same smoothie as yesterday 3 rounds of wim hof breathing while listening to coldplay. After the third round the song „fix you“ played and there was sadness coming up in my chest area but it was also beautiful. Day 12: 20 mins holosync. Was a little tense and anxious Drank the same smoothie as yesterday Day 13: - made myself a green smoothie with spinach, 1 banana, cocoa nibs, chia seeds and kaki fruit. It was very tasty. 8,5/10 - I only did a little bit of holosync while lying on my bed and I fell asleep so I dont know if I can count that. I really like the Wim Hof breathing. So I will try to do more of that.

Last week was really messy because I was travelling through the Uk but now I am back home and have the luxury to mix my own smoothies and meditate as long as I want to. This week I am going to test a bunch of smoothie recipes and give you my opinion on them.

Week 1: Day 1: did 3 rounds of Wim Hof breathing while listening to Ludovico Einaudi. The music is already beautiful but when I do the breath holds the music appears to be much more beautiful. Drank green smoothie. Recipe: Soy milk, Banana, raw cocoa, a green smoothie powder ( including: Spirulina, wheat grass, Alfalfa, Kale, Barley, Baobab and many more superfoods). This powder is very handy because you can mix it very fast and you dont need to buy much. Currently I am travelling so this is what I am using right now but next week I will be mixing my smoothies with fresh veggies and fruits. Day 2: 2 minutes short mindfulness session. 10 min listening to meditation music. I have to say that it was hard to stay awake. https://youtu.be/Ihq64W33cyo The music was very soothing. I know that it isnt a breathing technique but I am currently travelling and living with two friends in a room so that is diffuclt. Drank my green smoothie: clean green powder with water. Day 3: drank clean green powder with water and soy milk. Other than that my nutrition really sucked. Did 5 min alternate nostril breathing. Was very relaxing. Did 10 min of deep breathing lying on bed. Almost fell asleep. Day 4: Clean green powder with soy milk 6 min mindfulness of breath: felt very calm and centered. Day 5: clean green powder with soy milk 15 min alternate nostril breathing Day 6: green smoothie from the supermarket ( I later found out that it had very little green and a lot of fruit in it so it was kind of a scam) Did 10 mins of mindful breathing in the park

Thanks man ?

good luck. Also just started my self-actualization journal. We can motivate each other

Day 83: - 10 min sitting on bed - I think I was a little bit stressed and couldnt really focus Day 84: - 10 min sitting on bed - did very slow ujjayi breathing - my nostrils are a little bit sore. It is getting cold ? - otherwise I could calm down and had a few moments of mindfulness Day 85: - 10 min sitting on bed leaning against the wall - had a little knot in my neck which was really annoying in the beginning but it loosened up - became increasingly more calm - felt like a long time Day 86: - 15 min sitting on bed leaning against wall - felt very long - got some calmness but then I had some stomach cramps which were really annoying because I couldnt really breath into my stomach Day 87: - 10 min lying on bed - was listening to a 10 min meditation track with nice sounds - tried to let the music be and listen to it Day 88: - 10 min sitting in car - first did alternate nostril breathing - tried to breath in for 4 sec. and out for 4 - my neck started to hurt because I had to hold it up - for the last few minutes I did normal mindful breathing Day 89: - 10 min sitting on my bed - at the beginning I had to effort a little bit but after a few minutes I could relax more - I had some stomach cramps. They came in waves. The stomach relaxed and then it cramped again. Dont know why ?‍♂️ Day 90: - 10 min sitting on bed - tried to slow down and focus on the sensations - found myself becoming a little bit calmer Conclusion after 90 days: So this is the end of my 90 day challenge. How was it? It was great to have a daily practice. It definitely helped me when I was having stress some times. Here and there I tried a few different things. My goal was to find something that I could turn into a permanent practice. I am very interested in other pranayama techniques like breath of fire or wim hof breathing and I think the next step for me is to to do a 1 year challenge. But I dont want to commit to only 1 technique I think I am going to change up the techniques like on one day I will do nadi shodana and on the other I will do wim hof or something like that. I also want to start other healthy habits like drinking a healthy smoothie in the morning or doing some physical exercise. So I will start a life style blog starting tomorrow where I talk about these things to hopefully help you also to make those changes.

For the next 90 days I want to do a breathing technique called nadi shodana or alternate nostril breathing. The technique goes as follows. One closes the right nostril and breathes through the left in then you switch and breathe through the right out and in then you switch again and again. I will be doing this practice for 5 minutes daily and I will gibe you some updates. Cause I think this might be helpful and interesting to some of you guys. I will update you on a weekly basis. Cheers

I took it for 45 days approximately and I honestly felt nothing but also could be that the product wasnt high quality...

Day 76: - 10 min sitting on bed - nostrils were a little bit closed - did it anyway - tried to focus on the sensations and the sounds of breathing - => calming Day 77: - 10 min sitting on bed - dont remember that much - I think I was quite distracted and very tired - despite that I achieved a little bit of calmness Day 78: - 10 min sitting on bed - at first it was a little bit straining but after a while the breathing was happening on its on and I could rest my mind Day 79: - 10 min sitting on sofa - at first it was a little bit strenuous then I got into the rhythm and it became more automatic - in the end I slowed down even more through ujjayi breathing (contracting the throat) Day 80: - 10 min sitting on bed - did Ujjayi breathing again amd I could really slow down the breath - this was calming although what got in the was that I ate a little peace of chocolate before and I just started to sweat and there was a burning sensation in my mouth - that was really distracting Day 81: - 10 min sitting on bed - today I thought I would do something different. I just sat. - I was “trying” my best to not try ? - Was a nice change in my practice Day 82: - 10 min sitting on bed leaning against the wall - nostrils were a little bit closed but wasnt that bad - was very relaxing as always - very rhythmic and soothing Conclusion after 12 weeks: I like the practice although I dont always want to do it. So on some days I might do something different like watching the breath or just sitting.

I can relate to you. I had a drawing habit some time ago for my university class. And when I sat down to draw it felt like a meditation because one has to observe very carefully. Nice drawings btw.

Day 69: - 10 min sitting straight on a cushion - I did 3 rounds of wim hof breathing before - So I was already in an elevated state - during the first half I listened to classical music. (I do that always when doing the wim Hof breathing. I sounds way better after the breathing when I am doing the breath holds I can really listen) For the alternate nostril breathing the music was kind of annoying because I couldn’t focus. - when I stopped the music I could focus much better Day 70: - left nostril was closed so I decided to do some breath meditation - I focused on breathing into my belly and on the sensations on the tip of the nose - I got carried away be thoughts a lot - At some point I was able to see clearly images on my mental screen - images of show I am watching Day 71: - 10 min sitting on my bed - got up in negative thinking about the past - when I realized that I redirected my focus on the sensations and the sounds of breathing Day 72: - 10 min sitting - my mom played music which agitated me a little bit - I sillt tried to focus on the breath Day 73: - 10 min sitting on the couch - Had some moments of being mindful followed by being lost in thought - the good thing is that I am aware of the difference between knowing what is happening in the moment and not knowing Day 74: - 10 min sitting on bed - I was a little bit agitated before but after a few minutes I got really calm - I focused on making the exhalations longer Day 75: - min sitting on bed - I got into a calm rhythm after a few minutes - but there was a fly that always landed on my arm. It was super distracting - towards the end I had a little bit of pain in my stomach because I ate breakfast before Conclusion after 11 weeks: Nothing new. I enjoy the practice and it definitely works. Although the effects are not dramatic they are noticeable.

@Leo Gura do you still experience suffering? And if so at which point did it stop for you? What is your perception of suffering? Is it also because of infinite love?

Meditation is not the only way. There are a lot of exercises. And also different people need different things at certain points in their life.