Try a meditation to handle depression, deal with an addiction or heal yourself

“The most beneficial way of breathing is to inhale completely by filling your lungs with the breath and then exhale and completely empty them. By intentionally focusing attention on your breath, you are practicing conscious breathing.

By changing the rhythm and depth of your breath one can begin to change addictive behavioral patterns.”  –

my meditation spot on the roof

Lately I’ve been sad. I’m not really sure, and I think that is how it goes, sometimes you can’t really figure it out. I’m trying to work with myself to be more balanced in my life. Recently I had a few freak outs because of stress which found me kinda crying hysterically and feeling like my life was ending. I seriously thought about buying a bus ticket to Mendoza and disappearing into the Andes…

Just, seeing all my faults lately ya know, getting kinda down on myself, er…a lot down on myself. This is always how it is though, it gets worse before it gets better. Destruction before reconstruction eh?

I basically just am praying. a lot. Like oh dear god please just let me find the strength within to get through these challenges I am facing right now! And I’m also like, ok chop chop you are supposed to take care of me, make it happen! Show me what direction to go in cause I am totally confused…

Oh my dear lord what I would give to be at the Golden Temple right now. It is literally my “happy place”. That and sometimes also the forest. There is really nothing like meditating there during the early early hours of the morning when the city is still quiet.

Every time I travel somewhere and get settled enough to start to love it, it becomes a part of me. Argentina from now on will always have a special place in my heart (awwww). But, I feel so nostalgic already for places when I’m not there, India, US, now Argentina is added to the list. Great. haha. There will be more to add to the list of places to miss within the next few years. I have no doubt in my mind that I am going to be doing much more traveling in the near future.

El Padrino!!!! jajaja

was pretty dumbfounded when I saw this. one of the coolest murals I've seen here. I just stood and stared...

old ladies talking in the park 🙂

new cafe discovery!


one thing I love about cafes here is they all have "liquados" which are smoothies yum and good sandwiches. this one had fresh spinach, tomato, basil, cheese and olive oil and vinegar




park at twilight


another cool mural


haha ok this picture is kinda funny....well it's not really but it's funny in the way that right after I took this picture, three people who were in front of the kiosk asked me to take a picture of them...


They invited me to drink mate with them! it is so funny how mate is treated almost like a drug here. If you have ever been in a circle of people smoking pot, well it’s kind of a similar thing. The mate is passed around in a circle, each person taking a turn to drink the full cup before it is filled up again with water for the next person. A popular subject that always seems to come up is whether I have a boyfriend or not. Everyone dates here and PDA is suuuper common. You always see couples on park benches making out, sitting on each other and… yeah P-D-A and many times T-M-I…

I answer no, and that I’m not looking either and they say “porque no?!” They always ask, oh what do you think of the Argentinian boys? Why don’t you have an Argentinian boyfriend? I just say, yeah not interested… but the guys are definitely muy dulce I say, and then they smile.


On another note, there is this adorable little book I bought from a boutique shop in Eugene with a gift card from a friend. “How to be Happy” by Lama Zopa Rinpoche. It has just a bunch of little inspirational tips on different subjects. It also has some meditation techniques in the back.

“We might have big ideas about how we can contribute to world peace, but if we can’t help bring peace in our own family, our own workplace – even our own mind – how can we ever start?”

I appreciate this because it is so easy for me to feel like, gahhh I’m only ONE person, and I have such big aspirations, but how can I ever do what i want to do?! I’m not capable, I can’t…blah blah blah. Well, I can at least start within myself, making myself a positive example and being in a place where I can uplift everyone who comes in contact with me. That is something I CAN do and that does make a difference.

Here are a few others I like,

“Mind is like dough, which means you can mold it into any shape. you can roll it into suffering, or roll it into ultimate happiness. Mind is like a disciple, which means you must strive always to be the guru, always teaching. Mind is like a child, which means you should become like parents, the father and the mother carefully and lovingly watching the child and guiding her. If you too act like the child, believe everything the child says, if you become the child, you create obstacles and life becomes suffering.

Mind is like a boat, and you are the captain; mind is a car and you are the driver. Lean the waters, watch the road, steer the vehicle, follow the map – letting the mind run haphazardly where it will, rudderless, captainless, driverless, is the path to great harm”

“Approach you mind the way a spy approaches his target. Spy on your mind. Get to know everything about it: what it is thinking, planing, acting out, whether it is working for good or causing harm – and carefully work to interfere when the mind is being negative.”


As you sow, so shall you reap

Salok, First Mehla: Night is the summer season, and day is the winter season; sexual desire and anger are the two fields planted.

Greed prepares the soil, and the seed of falsehood is planted; attachment and love are the farmer and hired hand.

Contemplation is the plow, and corruption is the harvest; this is what one earns and eats, according to the Hukam of the Lord’s Command.

O Nanak, when one is called to give his account, he will be barren and infertile. ||1||

First Mehla: Make the Fear of God the farm, purity the water, truth and contentment the cows and bulls,

humility the plow, consciousness the plowman, remembrance the preparation of the soil, and union with the Lord the planting time.

Let the Lord’s Name be the seed, and His Forgiving Grace the harvest. Do this, and the whole world will seem false.

O Nanak, if He bestows His Merciful Glance of Grace, then all your separation will be ended. ||2||

Pauree: The self-willed manmukh is trapped in the darkness of emotional attachment; in the love of duality he speaks.

The love of duality brings pain forever; he churns the water endlessly.

The Gurmukh meditates on the Naam, the Name of the Lord; he churns, and obtains the essence of reality.

The Divine Light illuminates his heart deep within; he seeks the Lord, and obtains Him.

He Himself deludes in doubt; no one can comment on this. ||17||

O Nanak, don’t be anxious; the Lord will take care of you.

He created the creatures in water, and He gives them their nourishment.

There are no stores open there, and no one farms there.

No business is ever transacted there, and no one buys or sells.

Animals eat other animals; this is what the Lord has given them as food.

He created them in the oceans, and He provides for them as well.

O Nanak, don’t be anxious; the Lord will take care of you. ||1||

First Mehla: O Nanak, this soul is the fish, and death is the hungry fisherman.

The blind man does not even think of this. And suddenly, the net is cast.

O Nanak, his consciousness is unconscious, and he departs, bound by anxiety.

But if the Lord bestows His Glance of Grace, then He unites the soul with Himself. ||2||

Pauree: They are true, forever true, who drink in the sublime essence of the Lord.

The True Lord abides in the mind of the Gurmukh; He strikes the true bargain.

Everything is in the home of the self within; only the very fortunate obtain it.

The hunger within is conquered and overcome, singing the Glorious Praises of the Lord.

He Himself unites in His Union; He Himself blesses them with understanding. ||18||

Salok, First Mehla: The cotton is ginned, woven and spun;

the cloth is laid out, washed and bleached white.

The tailor cuts it with his scissors, and sews it with his thread.

Thus, the torn and tattered honor is sewn up again, through the Lord’s Praise, O Nanak, and one lives the true life.

Becoming worn, the cloth is torn; with needle and thread it is sewn up again.

It will not last for a month, or even a week. It barely lasts for an hour, or even a moment.

But the Truth does not grow old; and when it is stitched, it is never torn again.

O Nanak, the Lord and Master is the Truest of the True. While we meditate on Him, we see Him. ||1||

Hukham I received when I asked about Argentina.

Learn to live alone


English Translation:

Sorat’h, Ninth Mehl: O dear friend, know this in your mind. The world is entangled in its own pleasures; no one is for anyone else. ||1||Pause|| In good times, many come and sit together, surrounding you on all four sides. But when hard times come, they all leave, and no one comes near you. ||1|| Your wife, whom you love so much, and who has remained ever attached to you, runs away crying, “”Ghost! Ghost!””, as soon as the swan-soul leaves this body. ||2|| This is the way they act – those whom we love so much. At the very last moment, O Nanak, no one is any use at all, except the Dear Lord. ||3||12||139||

Learn to live unattached…to anything! Your comforts of a 1st-world life, your house, your family, your friends. All will leave you in the end, so learn to live alone and be happy with your Self. Then you will also be able to really appreciate things and beautiful people when the come to grace your life with their presence. Learn to live for YOU, but not for who you think you are, or who other tell you you are, live for your infinite you, for The Infinite within you. Live for the infinite love which surrounds you. Living a life with this focus is truly a blessed life.

Live in such a way that you may fulfill the deepest longing of your soul to merge back with the the infinite.

find peace within yourself

This is the ultimate gift you can give to yourself. This is the ultimate way you can express love to yourself.

Meditation to Experience God:

-Hands: Surya Mudra (thumb and ring finger touching)

-Posture: sit cross-legged, with a straight spine (you can place a pillow or rolled up blanket under you butt if this is hard for you)

-Eyes: closed, can be focused up and in at your third eye

-Listen: Rakhe Rakhanhar, by Singh Kaur (for the music, check out

-Time: 11-31 minutes

-Focus on: the amazing bliss you will feel if you let yourself have the experience! Just relax, allow yourself to feel anything you feel, to flow with the music.

It’s amazing

what is happening right now. I sense this surge of excitement, energy, positivity and inspiration coming from all of these amazing people! Everyone seems to be on a similar page, wanting to reach out and uplift others.

I can only smile, and do the same.






in the air.

Sometimes I just feel so much joy I am confused weather I’d rather dance or cry because of the intense beauty of it all.

Swimming in the Willamette

I’m finding joy in the simple pleasures of life, happy bumble bees buzzing in their buds, hugging people I love, and people I don’t. Dancing randomly. Meditating, reminding myself to just BE.


Lately, this is hard to put into words, but, I am scratching the surface of a new understanding of how to live my life, how to relate to others, how to relate to myself. For most of my life I have lived from a very visceral place, satisfying my immediate desires, which is not conducive to spiritual advancement.

Of course, this is very basic stuff. I kind of laugh to myself now, well, with a bit of remorse, but I still laugh at the realization that this is all stuff I’ve been told before in my life by my parents and elders.

They are nice enough to not say, “I told you so”.

These days I am coming up to a wall covered in post-its of these big life questions. It’s like I could follow the wall and find a different route around, just, not deal with it now, or just start with one at a time and go from there. I can’t handle to transgress. I want to deal with my shit! I don’t want it to remain piled up in the back of my head to come back to haunt me later in life. I just have this sense that now is the time to get this tough self-examination out of the way, and I’m sure it never stops, but at least to start. I’m starting. A pile of post-it notes= daunting, 1 post-it note= not so scary, maybe even cute? Just a step at a time. I can do this.

I am understanding the importance of Sant Sipahi (Saint Soldier). I like this translation from

“This is a philosophy and a lifestyle which was first endorsed by Guru Hargobind, and later personified in Guru Gobind Singh. The order of the two words is important.

The first word in this phrase is “Sant” and so this has domination and means that the first duty of the Sikh is to be a “Sant” or to be a wise and knowledgeable person... The word is a modified form of the word “Sat” which can simply mean “True” but can also be translated as meaning lasting, real, wise and venerable. Sat or Satya has commonly been used since the Vedic times for the Ever-existent, Unchanging Reality or the Self-existent, Universal Spirit, Brahman or God. The word “Sant” which can be linked to “Sat” is not generally used in a formal sense and is a subjective word which refers to a person who is considered an able and wise. So the common translation of the word “Sant” is a wise, considerate, judicious and knowledgeable person who has a good understanding of Dharam or religion.
The second word in the phrase is “Sapahi”. So this “Sant” should also be a soldier able to fight and engage in warfare. A Sikh who cannot fight cannot be a “Sant-Sapahi” and would be lacking in the required qualities. So the second duty of a Sikh is to be able and ready to fight for a worthy cause and for the protection of righteousness and the weak. So the idea for being a warrior is to protect and defend the weak and oneself from any tyrants and bullies. Sikhs were taught to be kind as well as fearless. However, the Khalsa is forbidden to never engage in a first attack on any person for whatever reason. Only when all means have been exhausted and negotiations have failed can the sword be yielded in defence of a legitimate and worthy cause.”

I’m realizing the importance of conduction myself as a warrior in this life. There is so much that I need to be able to defend myself from. Things that are disguised to make life easier, more fun, exciting. They are there to be helpful, or so they say. I keep coming back to this, this card I picked when I asked what my destiny on this Earth was:

 The Rebel

Zen Tarot Card
The Rebel

People are afraid, very much afraid of those who know themselves. They have a certain power, a certain aura and a certain magnetism, a charisma that can take out alive, young people from the traditional imprisonment….

The enlightened man cannot be enslaved – that is the difficulty – and he cannot be imprisoned…. Every genius who has known something of the inner is bound to be a little difficult to be absorbed; he is going to be an upsetting force. The masses don’t want to be disturbed, even though they may be in misery; they are in misery, but they are accustomed to the misery. And anybody who is not miserable looks like a stranger.

The enlightened man is the greatest stranger in the world; he does not seem to belong to anybody. No organization confines him, no community, no society, no nation.

Osho The Zen Manifesto: Freedom from Oneself Chapter 9


The powerful and authoritative figure in this card is clearly the master of his own destiny. On his shoulder is an emblem of the sun, and the torch he holds in his right hand symbolizes the light of his own hard-won truth.

Whether he is wealthy or poor, the Rebel is really an emperor because he has broken the chains of society’s repressive conditioning and opinions. He has formed himself by embracing all the colors of the rainbow, emerging from the dark and formless roots of his unconscious past and growing wings to fly into the sky. His very way of being is rebellious – not because he is fighting against anybody or anything, but because he has discovered his own true nature and is determined to live in accordance with it. The eagle is his spirit animal, a messenger between earth and sky.

The Rebel challenges us to be courageous enough to take responsibility for who we are and to live our truth.

Deh Shiva

by Guru Gobind Singh

“Oh god, grant me this wish, may I never refrain from righteous acts, may I fight without fear all foes in life’s battle with confident courage claiming the victory, may my highest ambition be singing thy praises and may thy glory be enshrined in my mind, when this mortal life reaches its limits, may I die fighting with limitless courage.”

Sheeattle Sikh Camp

Waheguru Ji Ka Khalsa Waheguru Ji Ki Fateh!

Recently I had a wonderful weekend filled with Cherdi Kala at the Seattle Sikh Retreat!

It rained the first day

You may be wondering why Seattle is spelled so strangely in the title, well, if you sound it out, that is how someone with a thick Punjabi accent says Seattle.

Strangely, this was my first Sikh event that was put on my Indian Sikhs. It was just awesome to be around a bunch of Punjabis for three days.

The camp was set in the beautiful forest of western Washington. There was not enough down time to just sit and stare at the trees and water and sky.

there were narrow paths through the trees

Sometime you should watch geese as they float along. They bob their heads in a really cute way to push themselves forward through the water

The water was SO clear

Beautiful blue skies and water to match

This just takes my breath away

The reflections, the colors, the sunrises were magical

So, apart from the beautiful nature around me, I met some wonderfully warm-hearted people who I feel I can now call my spiritual brothers and sisters.

Sujot Kaur wanted us to take a picture of her because she matched the Guru that day

The theme of the camp was centered around Art and related to that theme we had some cool workshops where we were told to think outside the box and just CreAte!

The art workshop was the first one, great way to kick start the camp

Awesome workshop on the history of warfare in Sikhism

We learned some practical self-defense tactics like how to get out of a headlock

The camp also had a large focus on the Siri Guru Granth Sahib, meditation, kirtan and morning prayers. If you are interested in the Siri Guru Granth Sahib, the sacred text of the Sikh tradition you can access the entire book online here:

There is just so many good things I could say about this camp. I just had a blast being in the woods for three days with my Sikh brothers and sisters meditating, playing music, being silly, playing sports, and just relating about life! It is always comforting when you meet people who have similar mindsets as you, who understand where you are coming from. I guess it can make me feel like I am less alone. Ultimately, we are all alone, but it is nice to know there are others out there living a similar spiritual path, and feeling the same alone-ness that I am. So, in a way, we are all united by our ultimate loneliness.


Hargobind and I on the drive home. I've always liked pictures of reflections.

So a little update on Argentina, I am leaving August 29th from home and will arrive in Buenos Aires at 9:20am on August 30th. Also, I finally found my reading list and there are 5 books under required readings. They said to bring our notes.   😮

I’m not even halfway through “History of Latin America from Spanish Colonization to Alfonsin”. I will keep ya’ll updated on Argentina updates. As the program is approaching, SIT is sending me more and more information about my program and specifically what I’ll be doing. I’m so stoked!



Yes :)

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The Daily Hukamnama from Harimandir Sahib, Amritsar - India


English Translation:

Raag Soohee, Chhant, Fourth Mehl, Third House: One Universal Creator God. By The Grace Of The True Guru: Come, humble Saints, and sing the Glorious Praises of the Lord of the Universe. Let us gather together as Gurmukh; within the home of our own heart, the Shabad vibrates and resonates. The many melodies of the Shabad are Yours, O Lord God; O Creator Lord, You are everywhere. Day and night, I chant His Praises forever, lovingly focusing on the True Word of the Shabad. Night and day, I remain intuitively attuned to the Lord’s Love; in my heart, I worship the Lord’s Name. O Nanak, as Gurmukh, I have realized the One Lord; I do not know any other. ||1|| He is contained amongst all; He is God, the Inner-knower, the Searcher of hearts. One who meditates and dwells upon God, through the Word of the Guru’s Shabad, knows that God, my Lord and Master, is pervading everywhere. God, my Lord and Master, is the Inner-knower, the Searcher of hearts; He pervades and permeates each and every heart. Through the Guru’s Teachings, Truth is obtained, and then, one merges in celestial bliss. There is no other than Him. I sing His Praises with intuitive ease. If it pleases God, He shall unite me with Himself. O Nanak, through the Shabad, God is known; meditate on the Naam, day and night. ||2|| This world is treacherous and impassable; the self-willed manmukh cannot cross over. Within him is egotism, self-conceit, sexual desire, anger and cleverness. Within him is cleverness; he is not approved, and his life is uselessly wasted and lost. On the Path of Death, he suffers in pain, and must endure abuse; in the end, he departs regretfully. Without the Name, he has no friends, no children, family or relatives. O Nanak, the wealth of Maya, attachment and ostentatious shows – none of them shall go along with him to the world hereafter. ||3|| I ask my True Guru, the Giver, how to cross over the treacherous and difficult world-ocean. Walk in harmony with the True Guru’s Will, and remain dead while yet alive. Remaining dead while yet alive, cross over the terrifying world-ocean; as Gurmukh, merge in the Naam. One obtains the Perfect Primal Lord, by great good fortune, lovingly focusing on the True Name. The intellect is enlightened, and the mind is satisfied, through the glory of the Lord’s Name. O Nanak, God is found, merging in the Shabad, and one’s light blends into the Light. ||4||1||4||




I Am A Woman Daily Quotes Banner

June 26, 2011 I Am A Woman Quote Image

Through your presence it should be felt that you are divine, that is bana. Through your word it should be felt that you are divine, that is bani. Through your deeds everybody should be elevated to the divine, that is seva. Through your powerful sadhana, you should be elevating yourself, that is simran.

© The Teachings of Yogi Bhajan August 1, 1982