Mantra “With each breath, we connect. Through joy and service, we are one.”

Opening Topic: Interconnected Harmony – The Breath That Unites Us
Reflection
Take a moment to notice your breath. It is steady, natural, and always with you. Individually, your breath is more than just air moving through the body—it is subtle energy, a conduit connecting the body, mind, and spirit. The breath is the thread that weaves our physical and spiritual selves together.

The first thing we do when we are born is take a breath, and the last thing we do before our spirit leaves the body is exhale. Breath is the essence of life, the bridge between the material and the divine.

Ujjayi breath can help synchronize the mind and body, making it easier to connect with the shared energy of the space. Find your Ujjayi breath. Now, listen to the sound of the breath in the room—the gentle rhythm of inhales and exhales blending together. Though each of us breathes as individuals, when we breathe collectively, we unify our consciousness as one. The breath reminds us that, though we may have unique stories and experiences, we are all part of something greater.

Call to action: As we begin our practice today, let your breath guide you. Feel its connection within yourself and how it merges with the energy of those around you. Let this collective breath create a sense of unity, presence, and peace.

Moment of Breath: Ujjayi Breathing
Begin by slightly constricting the back of your throat, creating a soft ocean-like sound as you breathe in and out through your nose. Let each breath be slow and intentional.

As you breathe, sense how your breath flows through your body, mind, and spirit, connecting all aspects of your being. Then, listen to the collective sound in the room. Each breath contributes to a shared rhythm, like waves in the ocean, flowing together to create harmony and unity.

Metaphor
Imagine a single drop of rain falling into a still pond. The ripples spread outward, overlapping and merging with others. Though each drop is distinct, they create a unified and beautiful pattern. Similarly, our breath may begin individually, but together, it becomes part of a shared, collective energy.

Quotes
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” – Thich Nhat Hanh

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” – Thich Nhat Hanh

“The first breath is the beginning of our story, and the last breath is its closing chapter.” – Anonymous

“When the breath wanders, the mind is unsteady. But when the breath is calmed, the mind too will be still.” – Hatha Yoga Pradipika

“In each moment, with each breath, we can choose peace.” – Unknown

Transition to the Bija Mantra
With our breath now uniting us as individuals and as a collective, we deepen this connection through the Bija Mantra. These sacred seed sounds align our energy centers and harmonize our collective consciousness. Let us chant together, creating resonance and unity within and around us.

a single star in the night sky.

Individually, a star is beautiful—a bright point of light shining in the darkness. But when we step back and look at the night sky filled with countless stars, they form constellations, galaxies, and a breathtaking cosmic tapestry. Each star contributes to the vast beauty of the universe, creating something far more profound and awe-inspiring than any single star alone.

Topic: The Journey Within – Seeking and Finding
Reflection

When we embark on any journey, whether physical, emotional, or spiritual, we often start with a clear idea of what we want—success, fulfillment, answers, or even peace. But as the path unfolds, we discover that what we truly need may be something altogether different.

This idea is beautifully captured in the quote, “The seeker embarks on a journey to find what he wants and discovers, along the way, what he needs.” It reminds us that life’s true lessons are often unexpected, emerging only when we open ourselves to the process and release attachment to specific outcomes.

Yoga reflects this principle perfectly. Perhaps you step onto the mat looking to strengthen your body, but over time, you find it is your spirit that feels stronger, your mind that feels lighter. Life, like yoga, teaches us not just to seek but to be present and learn from the journey itself.

Call to action: Today, approach your practice as an exploration. Move without expectation, and let your breath and body guide you toward what you truly need in this moment.

Metaphor
Imagine setting out to cook a recipe with a list of ingredients you think you need. As you begin, you realize you don’t have everything on the list. Instead of stopping, you improvise, adding what you do have—spices, herbs, or vegetables—and the result is something unique, unexpected, and even better than what you had planned. The kitchen teaches us that flexibility and creativity often lead to discoveries we didn’t know we needed.

Quotes

“It is good to have an end to journey toward; but it is the journey that matters, in the end.” – Ursula K. Le Guin

“You don’t always get what you want, but if you try sometimes, you just might find, you get what you need.” – The Rolling Stones

“We wander for distraction, but we travel for fulfillment.” – Hilaire Belloc

Topic: Seva and the Unity of Yoga

“Seva opens the heart and connects you to the divine source within.”

Reflection:
In Sikhism, Seva—selfless service—teaches that we are all equal, bound by the same divine light. Through practices like Langar, strangers sit together as equals, transcending barriers of caste, wealth, and status.

Yoga reflects this same truth. In class, we come together from all walks of life—different backgrounds, cultures, and professions. On the mat, these differences fade. We share the same breath, flow through the same movements, and connect with the same universal source. This unity reminds us that we are more alike than we are different, and in serving ourselves through yoga, we serve the collective whole.

Perhaps dedicate your practice tonight to someone else as an act of seva, tying their intention to service.

Metaphor:
A tapestry is made of countless threads, each unique in color and texture. Yet, its beauty lies in how the threads come together as one. In yoga, we are like those threads—individual, yet part of something greater.

Quotes to Reinforce the Message:
“Recognize the Divine Light within all and do not consider social class or status; there are no distinctions.” – Guru Granth Sahib

“When we serve others, we serve ourselves, for we are all one.” – Eknath Easwaran

“Yoga is the journey of the self, through the self, to the self.” – The Bhagavad Gita

“The heart is like a garden. It can grow compassion or love. What seeds will you plant there?” – Buddha

Topic : The Radiance of Mudita – Celebrating the Joy of Others

Reflection
Mudita, or sympathetic joy, is the practice of finding happiness in the success and well-being of others. By embracing mudita, we dissolve feelings of envy and jealousy, allowing our hearts to open to genuine connection and shared happiness.

Consider a time when someone you know achieved something significant. Instead of comparing or feeling envious, practicing mudita encourages us to celebrate their joy as our own. This shift in perspective not only strengthens our relationships but also enriches our own emotional well-being.

Call to action: Today, make a conscious effort to rejoice in someone else’s happiness. Whether it’s a friend’s promotion or a stranger’s smile, let their joy uplift you.

Metaphor
Think of joy as a melody. When one person sings, it’s beautiful. When others join in harmony, the song becomes richer and more profound. By celebrating others’ happiness, we create a symphony of shared joy.

Quotes
“Mudita is the joy and happiness experienced for oneself and others.” – Jack Kornfield
ONE MIND DHARMA

“The joy of one is the joy of all.” – Buddhist Proverb

“Rejoice with those who rejoice.” – Romans 12:15

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” – Dalai Lama

“Happiness never decreases by being shared.” – Buddha

Topic: The Power of Unity
“When spiders unite, they can tie down a lion.” – Ethiopian Proverb

Reflection:
This Ethiopian proverb shows us that even the smallest and most delicate forces can become powerful when they unite. A single spider’s web might seem fragile, but when many come together, they can create something strong enough to hold even a lion.

In yoga, we tap into this power of unity. When we practice together, our breaths and movements align, creating a collective energy that supports us all. This connection reminds us that we don’t have to face challenges alone. Like the webs of the spiders, each of us contributes to a larger, more powerful whole.

Unity doesn’t erase our individuality. Instead, it allows our unique strengths to shine and combine with others, making us collectively stronger. Together, we can achieve what feels impossible alone.

Metaphor:
Think of a flock of birds flying in formation. Each bird moves independently, yet they work together to create a pattern of flight that is beautiful and efficient. By working as one, they conserve energy, protect each other, and reach their destination more easily.

Quotes to Reinforce the Message:
“Individually, we are one drop. Together, we are an ocean.” – Ryunosuke Satoro
“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek
“Alone we can do so little; together we can do so much.” – Helen Keller
“When spiders unite, they can tie down a lion.” – Ethiopian Proverb
“Great things are not done by impulse, but by a series of small things brought together.” – Vincent Van Gogh

Topic: Ham-Sa Mantra – The Unity of Self and Universal Consciousness
“I am That.”

Reflection:
The Ham-Sa mantra is simple but powerful. It means, “I am That,” reminding us that we are connected to something greater than ourselves. When we inhale with Ham, we affirm who we are—our unique place in the world. When we exhale with Sa, we let go and connect to the universe around us.

It’s a way to remember that while we are individuals, we are never separate from the whole. Imagine the way the sky holds both the sun and the stars. Each has its own light and purpose, but they exist together in harmony, part of the same vast universe. Breathing with this mantra helps us feel at peace, grounded in who we are, and connected to the infinite around us.

Metaphor:
Think of a garden filled with different flowers. Each flower blooms in its own way, with its own color and scent, but together, they create something far more beautiful. We’re like those flowers—unique but connected, adding to the greater beauty of life.

Quotes to Reinforce the Message:
“I am That; You are That; All this is That.” – Upanishads

“We are like islands in the sea, separate on the surface but connected in the deep.” – William James

“The sky is the same everywhere, only the landscapes change beneath it.”

“The soul is not in the body; the body is in the soul.” – B.K.S. Iyengar

“As a flower does not compete with the one next to it, but simply blooms, so should we.”

Buddhist Story of Personal Responsibility

Once upon a time, in a peaceful village nestled between mountains, there lived a wise monk named Ananda. Ananda was known for his deep understanding of life and his unwavering inner peace. One day, a troubled villager named Suri approached him, seeking guidance.

“Master Ananda,” Suri began, “I am burdened by the actions and words of others. They constantly judge and criticize me, and it makes me feel powerless and unhappy. How can I find peace in such a hostile world?”

Ananda smiled gently and replied, “Suri, let me share a story with you. There once was a man who carried a heavy sack of stones everywhere he went. He believed that each stone represented the opinions and judgments of others about him. The more he carried, the heavier his burden became, and the more difficult his journey.”

“The man met a wise sage who told him, ‘My friend, you do not need to carry these stones. They are not yours to bear. The moment you take personal responsibility for everything in your life, you gain the power to change it.'”

Ananda continued, “Suri, freedom comes when you realize that you cannot make others happy if they are unhappy with themselves. Their happiness is their responsibility, not yours. No matter how others treat you, you are never their victim unless you choose to believe so. This is true empowerment.”

“What is true needs no defense,” Ananda said. “When you defend yourself against others’ opinions, you weaken your own position. Instead, stand strong in your truth. Understand that others’ harsh words often come from their own pain and weakness. By responding with compassion and calm, you transform their energy and create a space for healing.”

He concluded, “Remember, Suri, the only thing in your way is you. Every choice you make shapes your life. Embrace responsibility, and you will discover how powerful you truly are. As Gandhi said, ‘You must be the change you want to see in the world.’ Your inner peace does not depend on the external world but on your inner choices.”

Suri felt a wave of relief wash over him. He bowed deeply to Ananda and said, “Thank you, Master. I now understand that my peace and happiness are within my own hands.”

As you settle into today’s practice, reflect on Ananda’s wisdom. Embrace the power of taking responsibility for your thoughts and actions. Let go of the burdens others place upon you, and find your strength within.

“The moment you take personal responsibility for everything in your life is the moment you change anything in your life.” Hal Elrod

“Freedom comes when you realize you can’t make other people happy, especially if they are not happy with themselves. The are the only one that can make them happy. Its not your job, your responsibility or duty, and by all means it is not your fault.” David Scott

“What is true needs no defense and offers none. Anything that needs defense you do not want, for anything that needs defense will weaken you.” A Course in miracles

No matter what anyone does to you or how they treat you, you are never their victim unless you believe so. This is empowerment. The harder I fight about defending someone’s opinion of me, the more I strengthen their position, because you don’t attack what you are not threatened by. If I get angry and upset, I must be secretly afraid that what you are saying about me, may be true. Do I want to see myself as weak and fragile, Do I want to believe they took my power away? Or instead, from a place of strength do I realize they are speaking from a place of weakness and pain. If I return the same energy, I become just like them. If I return the opposite energy, I depolarize them and healing can occur.” – AARON ABKE

“For most people, blaming others is a subconscious mechanism for avoiding accountability. In reality, the only thing in your way is YOU.” – Steve Maraboli

“Everything you do is based on the choices you make. It’s not your parents, your past relationships, your job, the economy, the weather, an argument or your age that is to blame. You and only you are responsible for every decision and choice you make. Period.” Wayne Dyer

“There are two primary choices in life: To accept conditions as they exist or accept the responsibility for changing them.” Dr. Denis Waitley

“You must be the change you want to see in the world.” Mahatma Gandhi

“It is only when you take responsibility for your life that you discover how powerful you truly are.” Allanah Hunt

“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.” Eleanor Roosevelt

“Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility.” – Sigmund Freud

“Stop writing promissory notes and checks, that you already know emotionally you cannot cash.” – David Scott

“How can we expect someone to make us happy, if we are not happy with ourselves? I’d rather be disliked for who I am, than loved for who I’m not.” – David Scott

“In communicating with others, one of the biggest obstacles to good communications, is that often we listen to defend and respond, instead of just empathetically actively listening. Have we ever caught ourselves, before someone finishes their sentence, already formulating a response in our mind to defend pour position? Yoga teaches to seek first to understand and only then respond.” – David Scott

“If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.” – Wayne Dyer

“The person who insists on seeing with perfect clarity before they decide, never decides. To end in certainty we must first begin with doubt.” – David Scott

“Take risk… If you win you will be happy, if you lose you will be wise.”

“She was unstoppable, not because she did not have fears, or doubts, but because she continued on in spite of them.”

“Don’t be pushed by your problems. Be led by your dreams.” ~Ralph Waldo Emerson

“Sometimes it’s the journey that teaches you a lot about your destination.” – Drake

“Two roads diverged in a wood, and I took the one less traveled by, and that has made all the difference.” Robert Frost

“The only impossible journey is the one you never begin.” – Tony Robbins

“There is a strange comfort in knowing that no matter what happens today, the Sun will rise again tomorrow.” – Aaron Lauritsen

“The only thing that is ultimately real about your journey is the step that you are taking at this moment. That’s all there ever is.” – Alan Watts

“I just constantly tell myself that I should be the only one to define my worth and what I’m capable of and how I perceive myself. And that I should never source that worth from other people, especially strangers on social media. They don’t know who I am, the length of my journey, who I am as a person.” – Catriona Gray

“Not everyone will understand your journey. That’s okay. You’re here to live your life, not to make everyone understand.” – Banksy

“The seeker embarks on a journey to find what he wants and discovers, along the way, what he needs.” – Wally Lamb

“Each one of us has our own evolution of life, and each one of us goes through different tests which are unique and challenging. But certain things are common. And we do learn things from each other’s experiences. On a spiritual journey, we all have the same destination.” – A. R. Rahman

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” – Greg Anderson

“Don’t Settle… Stay hungry, stay foolish. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” – Steve Jobs

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”–Maya Angelou