TrainingManualBY TERRI TRESPICIO

ILLUSTRATIONS BY KERSTI FRIGELL

��

Gui∂e∂ Ac†ivi†y Mode

��

Guided ActivitiesIntroduction:Welcome to the Journey . . . . . . . . . . . 1

1. Energy Juggling . . . . . . . . . . . . . . . . . . . . . . . . . . 4

2. Peaceful Fire . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

3. Floating Balloons . . . . . . . . . . . . . . . . . . . . . . . . 8

4. Rock Garden . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

5. Zen Archery . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

6. Yoga Passage. . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

7. Lady of Compassion . . . . . . . . . . . . . . . . . . . . . . 20

8. Breathing Tree . . . . . . . . . . . . . . . . . . . . . . . . . . 23

9. Day Into Night Spinner . . . . . . . . . . . . . . . . . . . 27

10. Gentle Rain . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

11. Golden Horn . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

12. Grande Doorway . . . . . . . . . . . . . . . . . . . . . . . . 34

13. Wisdom Book . . . . . . . . . . . . . . . . . . . . . . . . . . 37

14. Blue Planet . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

15. Floating Feather . . . . . . . . . . . . . . . . . . . . . . . . . 42

16. Magic Pixies . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

17. Water Pagodas . . . . . . . . . . . . . . . . . . . . . . . . . . 48

18. Humble Rabbit . . . . . . . . . . . . . . . . . . . . . . . . . 50

19. The Heart Temple . . . . . . . . . . . . . . . . . . . . . . . 52

20. Valley of Balloons Farewell . . . . . . . . . . . . . . . . . 54

��

1

��

��

Welcome to the Journey

You’re about to embark on a journey unlikeanything you have experienced before — and yet it has everything to do with what you’ve

experienced before. That’s because this virtual voyage inmany ways mirrors the world you already know. Theevents, while real in and of themselves, also serve as vividmetaphors for what your own day-to-day life brings you.

For instance, how many times have you felt your spirit riselike a balloon; ridden the breathless flow of inspiration likea magic carpet; or visualized whole structures manifestthemselves out of nothing but clouds in your mind.Thisis what you’ll find here in the Sun Realm: a series ofevents that will engage both mind and body in order toput you in closer touch with yourself, your thoughts, andyour emotions.

MIND-BODY WELLNESS

The concept of mind-body wellness springs from thebelief that your mental, emotional, and spiritual self arenot separate from the physical, flesh-and-blood you. Infact, they are interconnected on levels you’re not evenaware of. While we may more easily accept the idea that physical pain can have emotional repercussions, forinstance, the reverse is also true: emotional disturbancescan have an impact on our physical state as well — which

In†ro∂uction:

�

�

2

journey.In fact, this training manual is designed to guideyou as you encounter each ‘tour stop’ in the GuidedActivity Mode.Note that each section in this trainingmanual is numbered in correspondence with the activitiesin the Guided Activity Mode.You’ll find tips and tricks fortaking on the challenges you’ll encounter, insights intobuilding awareness and relaxation into your own life, andfood for thought and inspiration.Take what works, leavewhat doesn’t—what matters is that you take from it onlythat which enriches and expands your awareness, whiledeepening your sense of calm and peace.You’ll be amazedat how simply tuning in to the body and its rhythms canbring about a significantly increased sense of health andwellbeing.

Welcome to the Wild Divine. Let’s get started! Thejourney awaits.

3

��

is why the body is a good place to start. This holisticapproach to wellness, one that considers all componentsof the self, says that we are more than what we think,whatwe feel, or what happens to us physically — that the “self ”is all of these and none of these things at the same time.

The point is this: the more attention and awareness youbring to what’s going on inside and around you, the lesslikely you are to be driven by unconscious habits andfears. You may also become less susceptible to stress,fatigue, and illness. One easy way to begin to cultivate thispowerful awareness is to bring yourself back to your phys-ical self through breathwork and meditation.The simpleact of being aware of your breath and energy level on adaily basis can have a huge influence on how you think,feel, and act. Many of the exercises in this book bring youback to awareness of your breath and energy again andagain for this reason.

HOW TO USE THIS BOOK

This guide is not a one-size-fits-all map to a single, fixedpoint, but rather a kind of compass by which to explorethe infinite paths before you.Your journey to the WildDivine will be like no one else’s; your footprints are yourown.These tools are designed to help you find your ownway to the center of yourself, a mystical place tucked awaydeep inside you, accessible only via the corridors of yourbreath, the winding stairwells of your imagination, andthe sacred inner temples of peace.

There are many ways this training manual can be of useto you: Read it through once to get the lay of the land,or keep it by your side as you launch head-first into the

��

INSIGHTS

This event can be a lot of fun.You may feel self-consciousat first laughing out loud for no reason, but once you do,you’ll find that this amplified, invigorated energy level isself-fulfilling, and soon you’re having fun just by sendingthose balls up, up, and away! Not so sure? Try bringingdown your energy, slowing your breath, even thinkingquiet or even sad thoughts — and watch how the ballsrespond. But as soon as you decide to switch up yourenergy again, the balls are bounding upward once again.

ON YOUROWN

What this lesson teaches you is that a good mood doesn’thave to magically or spontaneously occur, but canbe created, simply by deciding to make it happen. Ourreactions to both external stimuli (the balls in this case)and internal stimuli (your thoughts and feelings) is whatdefines our experience. And while you can’t always“create” a positive mood just like that, you can make ahuge difference in the way in which you experiencethe world.

Try this: Decide to have fun or to enjoy part of your daythat you might not normally think about. Inject somehumor in the world around you and watch the kind ofresponses you get — you’ll find that it can do much morefor your environment and mental state than you may have realized.The balls you practice “juggling” in thegame are just one way of visualizing and directly experiencing the power you have to elevate the moodaround you, wherever you go.

5

��

1. Energy JugglingTYPE OF ACTIVITY: INVIGORATE

Your challenge: Keep the balls in the air by amplifyingyour energy.

HOW TO DO IT:

Boost your energy levels by trying several things: breathevigorously, laugh out loud, shout — imagine a time whenyou were excited and happy.Watch the balls respond byflying upward off screen.

Maintain your positive energy levels to keep the balls inmotion and elevated.

After you’ve practiced keeping the balls up, lower themback down by bringing your energy down — breathedeeply and slowly, and think calm, relaxing thoughts.

Once the balls are back on the ground, you can continueto juggle using your energy or you can click on the “I’mFinished Here” button and move on.

4

��

race to start a fire in record time! The goal is to experience a fully relaxed state.

Let go and simply focus on the breath, keeping it slow andeven without forcing or controlling it.Close your eyes if you like. Let the breath fill you from thebottom up: first allow your belly to expand with thebreath, then gradually fill up the lungs, and then slowlyand completely empty your lungs.

Scan your body for any places where you might be holding tension (jaw, shoulders, lungs, belly) and breatheinto them, feeling them release and open. Sense thewarmth emanating from the hearth as your breath softensand warms your whole body, leaving you in a state ofrefreshed relaxation.

ON YOUROWN

When we’re anxious or tense,we tend to take quick, shallowbreaths, which reduces our intake of oxygen, making usmore panicky, and thus the cycle of anxiety continues tofeed on itself. If left unchecked, this unconscious restrictionof the breath can take its toll on our health. Deep, relaxedbreathing counters the effects of stress and tension, bringingus out of our heads and deeper into our bodies.

Try this:When you find yourself in a patch of anxiety,take a few minutes to focus on your breath, visualizing theslow, steady cadence of the bellows as you take oxygen-richair not just into your lungs but into your whole body, andexhale, releasing tension and stoking the inner fires ofpeace and strength.

7

��

2. Peaceful Fire TYPE OF ACTIVITY: BREATHE

Your challenge: Light the fire in the hearth using arelaxed, easy breath.

HOW TO DO IT:

Breathe deeply and evenly, matching your breath to thecadence of the bellows — 7 seconds in, 7 seconds out.(If that is too long at first, you can do 3 to 5 seconds, andbuild up to it as you feel comfortable).

The flames will gradually build as you find your breath-ing rhythm — the more relaxed you become, the morethe fire will blaze.

Stay with it as long as you can. Either practice for theduration of the event (about ten minutes) or move on byclicking on the “I Will Return Later” button.

INSIGHTS

If you’re having trouble lighting the fire, the first step is tostop trying to light the fire — because the harder you try,the more it will elude you. Take your time — it’s not a

6

��

INSIGHTS

Seeing your emotional/physical state manifest in the tenuous and finicky flight of a balloon can be quite powerful — the slightest rise in energy is like letting go ofa helium balloon into the atmosphere; whereas a dip inyour energy turns this buoyant object into lead. It givesyou a very clear picture of how our own thoughts andfeelings take us for a ride. Use this simple exercise toobserve your own patterns of thought and feeling, andnote how the balloons respond to your inner atmosphere.Try letting go of the balloons and letting them dance onthe breeze of your thoughts, mirroring your breath.

ON YOUROWN

Just as our teeth chew and our legs walk, our minds weredesigned to think, so that’s what they do. And while onethought can lead to positive change and inspiration,another can send you spiraling. Our thoughts, while ceaseless, are not good or bad in and of themselves — butallowing ourselves to get entangled in them can be counterproductive, causing us to get in our own way.Theballoons illustrate how your own thoughts and innerworkings — not just external stimuli — affect your breathpattern and emotional response, and thus have a hugeimpact on the way you cope with or respond to the worldaround you.

Try this:Today, take note of when you catch yourself getting lost in endless thought. Notice if being on thatmental treadmill raises stress levels in you, or spiralsdownward.Visualize the balloon and set it afloat on thecurrent of your thoughts to see where they’re taking you.

9

��

8

3. Floating Balloons on the Winds of Thought TYPE OF ACTIVITY:TRAINING — AWARENESS

Your challenge: Make the connection between the flightof the balloon and your internal thoughts and energies.

HOW TO DO IT:

The first balloon floats by, starting out level, and theneither rises or descends, based on your state of mind andbreath pattern.

Try thinking of something exciting or stimulating, andwatch the balloon ascend quickly — or try slowing yourbreathing and bringing your energy level down, and theballoon will fall below the mural. Both extremes cause theballoon to pop, and that’s okay.

As one after another floats by, watch how even the mostsubtle change in your body-mind can affect the flight ofthe balloon.

��

4. The Rock GardenTYPE OF ACTIVITY:TRAINING — AWARENESS

Your challenge: To allow the rocks to levitate and stackupon each other.

HOW TO DO IT:

Before you click on the “Stack the Rocks” button to beginthe activity, take a moment to identify where you are inmind and body; as soon as you click on the curtain, thecomputer takes a reading of your biorhythms; your goalwill be to maintain that same energetic state throughout.

Rocks will begin to float out from the left side of thescreen, one at a time, and come to rest upon each other. Ifyou’re doing the event correctly, they will stack upsmoothly and easily.

If your energy gets too high, the rocks will float off screen.If you become too relaxed, the rocks will stop mid-flightor drop prematurely.The key is to remain consistent anddetached, allowing the rocks to go where they want to go.

11

��

10

��

A degree of detachment can also help keep you frommaking purely ego-driven or emotion-driven decisions.When you practice detachment it does not mean you’realoof, disconnected, or emotionally cold; rather, it meansyou can receive the information without bias or judg-ment, hearing another person’s argument or explanationand really listening, before jumping to conclusions orrushing to judgment.

Try this:At the beginning of your day, take a fewmoments to observe your energy and appreciate stillness.This can be five minutes at your desk, outside, or gettingcoffee. Learning to maintain your energy can help reducethe extreme ups and downs which wear us out, and take a real toll on us by day’s end. Imagine your energy is thatrock — steady but light, moving on its given course.Thinkabout letting go, rather than wrestling your worries to theground.Try the same thing at the end of your day. Howclose is it to how you were this morning? Or do you feeltotally undone by afternoon? By becoming aware of where your energy goes and how it moves, you can putthis exercise into practice, and achieve consistency.

13

��

INSIGHTS

What makes this event different from the others is thatyou do not take an active role; in fact, how you make theevent “work” is by doing nothing at all.You don’t try toraise or lower your energy. If you do this, intentionally orunintentionally, the rocks will respond in kind, making it difficult to stack them up. The lesson here is one of stillness. Only by becoming aware of your energy at thestart of the event will you be able to keep it steady.Thebehavior of the rocks reflects your pattern of thoughts,breath, and emotions. Remember, don’t try to stack ormove the rocks; they resist this kind of control.You haveto maintain a kind of detachment, allowing the rocks todo what they will automatically do — and when theydon’t, it’s a sign that you’re getting in your own way.

ON YOUROWN

In tai chi, an ancient martial art characterized by fluidityand grace, the art of stillness is considered the source ofgreat strength.This cultivated awareness requires practiceand intention. By becoming more aware of your ownenergy and practicing stillness, you’re better able to staybalanced throughout your day. For instance, if you startedout by oversleeping and then getting a flat tire on the wayto work, you’re going to be in a decidedly more anxiousstate and thus less capable of responding to additionalstresses at work calmly and rationally. However, if you startyour day with a good night’s sleep, a healthy breakfast, anda stress-free commute, you won’t be as adversely affectedwhen your boss comes running in with a fire for you toput out.

12

��

inches on this end, have a big impact once you release thearrow, sending it straight for a bull’s eye — or into themountainside. Learning to strike that balance is the hardestbut most critical part.

ON YOUROWN

What you will learn is how a more finely-tuned awarenessof subtle changes in your energy can have very differentresults.Think about those times when you act more hastilyperhaps than you should — firing off a defensive e-mail,jumping to conclusions, not taking that extra moment toreally consider the consequences of your actions.The timeyou may believe you are saving may actually cost youmore later. And most importantly, the effects you set inmotion by not taking that extra minute or two — or evena day or two — cannot be reversed.

Try this:The next time you find yourself about to make a snap judgment, a defensive reaction, or a hasty decision,stop yourself for a moment and remember how letting goof the arrow too soon can leave you much further off themark than you’d intended.Take the time you need tosense your energy — is too ramped up? Too lethargic?Balance doesn’t always mean hitting your mark on target, but it does mean that you give each action withconsideration of the possible results.

15

��

5. Zen ArcheryTYPE OF ACTIVITY:TRAINING — FOCUS

Your challenge: Hit the target with the bow and arrow.

HOW TO DO IT:

To draw the arrow back, click and hold your mouse.

While holding down the mouse button, use your breathand energy to control the aim — if the bow is cocked toohigh, calm your energy to bring it down; if it’s too low, raiseyour energy levels to lift the arrow in line with the target.

When you’ve balanced your energies and have the arrowaimed directly at the target, simply let go of the mousebutton and the arrow will release

Click on the bow to begin again.

INSIGHTS

You’ve practiced energy awareness and used it to levitateobjects — but now you have the added challenges offocus and timing.You’ll discover how subtle shifts in yourenergy make a huge difference: the smallest changes inyour breath, thoughts, and emotions, the distance of a few

14

��

6. Yoga PassageTYPE OF ACTIVITY: RELAX

Your challenge: To gain entrance to the subtle bodytemple by creating a totally relaxed state.

HOW TO DO IT:

Slow your breathing.Aim for 3 to 5 counts on the inhaleand then on the exhale, and lengthen them as you growmore relaxed to 7 in and 7 out.

Try closing your eyes so that you’re more focused onrelaxing than on getting the door to open, which can becounterproductive.

When the magic rings sense that you have attained a truestate of relaxation, the arms of the purple figure on thedoor will begin to part and the golden orb will fall to hercenter. If you can maintain this state long enough, thedoors will open to you.

Once through the doors click on one of the four teachersto learn an ancient subtle body exercise — you shouldtake your finger sensors off to do these exercises.Have fun!

17

��

16

��

implies that we’re countering another, greater energy withour own, instead of finding a way to work with that force— which then becomes flow. Gentle consistency winsover brute force, every time, while loosening our gripactually gives us greater leverage and control in our lives.

Try this:When you find yourself on the other side of aclosed door, whether it’s a particularly difficult coworker, acranky spouse, or a situation you simply can’t seem tocrack, try backing off completely. Release the tension andstress that’s building up inside of you.Allow the heat ofyour frustration to cool and slowly detach while you focuson your breath.Watch how, when you make the decisionto enter into the greatest challenges with a clear mind and a calm heart, one after another, doors begin to openthemselves to you.

19

��

INSIGHTS

This is probably one of the most difficult tasks you’ve facedthus far on your journey. It’s not enough to merely take ahandful of deep breaths and experience a fleeting sense ofrelaxation; you must immerse yourself in it.What you maydiscover is that once the arms on the figure do begin to giveway and open up to you, your emotions become involved,you get excited, and just as quickly, the arms snap shut again(which is why closing your eyes and keeping them closedmay be a good idea). Don’t become discouraged — takenote of how sensitive and powerful your thoughts andemotions are, and return to your breath.

Here are a few more tips to keep in mind.

Stop trying to open the doors.Try forgetting about themaltogether. Focus instead on sensing where you’re holdingtension in your body and letting go.

Let your mind slip effortlessly into a state of calm, beyondall worries, fears, or questions, becoming still and glassylike the surface of a lake.

Return to your breath again and again, deepening it, sothat you feel it loosening tension you’re holding in yourjaw, your neck, your upper back.Visualize these points inyour body responding to your breath, and relenting,opening up.

ON YOUROWN

We all know what it’s like to come up against doors thatwon’t open — and it seems the harder we bang on them,the more they resist. Force does little to help us accom-plish what we want most, whether it’s a promotion or acan of soda from a broken vending machine. Force

18

��

ON YOUROWN

The heart breath, an ancient yogic practice, uses a deep,rhythmic breath to access our body and mind’s potentialfor healing and compassion.The first step is mechanical: toget the rhythm down — five counts to inhale, five countsto exhale. But the second step is equally important: to fillthis heart breath with love, using the heart as your focus.On each inhale, you draw in the love and care of others toheal and strengthen you; on the exhale, you send that loveback out into the world.The power of the heart breath liesin this eternal exchange between you and the universe,and depends not just on the breath itself, but on the intention behind it.

Try this:The elevator is an easy and familiar metaphor to return to whenever you need to ground your energy.When you find yourself too “in your head” — yourthoughts racing, too many things going on at once — usethe elevator meditation to bring your energy and attentionout of your head and into your body. Imagine you are literally stepping into the elevator, the door closing on your thoughts and worries. Begin to breathe deeply and evenly. Continue to breathe like this and allow yourself to drop into your body and experience the present moment.When the doors open, you will feelrefreshed, balanced, and grounded.

21

��

7. Lady of CompassionTYPE OF ACTIVITY: RELAX

Your challenge: To take the elevator to meet the Lady of Compassion.

HOW TO DO IT:

The elevator will descend when you are completelyrelaxed; deepen your breathing and bring your energydown; as you do, you’ll the elevator will begin to move.

Maintain this relaxed state and the elevator will deliveryou to the Lady of Compassion who will teach you theHeart Breath.

INSIGHTS

The connection between your energy state and the eventis an easy one to make, simply because you are literallyand figuratively bringing your energy down. With eachbreath, feel your energy descending into a state of calm.Once you arrive, the Lady of Compassion will appear toteach you the value of the heart breath.You’ll know whenit’s time to use the heart breath throughout the gamewhen a heart appears.

20

��

8. The Breathing TreeTYPE OF ACTIVITY: BREATHE

Your challenge: To use the heart breath to build thestaircase to the Golden Temple.

HOW TO DO IT:

Here you see what looks like the beginning of a bridgewith two blinking lights on either side (they are pulsing intime with your heart rate).

Begin the heart breath by following the rhythm of thebreathing tree on the right, gently blowing back and forthin a regular pattern — in for a count of five and out for five.

Watch the white staircase taking shape before your eyes,materializing out of nowhere to form a celestial bridge tothe Golden Temple.

Keep doing the heart breath until the staircase is complete, at which point you will begin to fly up thestaircase to the temple.

If you do not build the staircase completely within tenminutes, it will finish the task for you and allow you to

23

��

22

��

sitting somewhere quiet where you won’t be disturbed.Toenhance your awareness of the heart breath, put bothhands on your heart and feel its gentle rise and fall as youfill your lungs slowly from the bottom to the top, lettingyour belly relax. Imagine warmth and compassion radiat-ing out from your heart center with each breath.

25

��

ascend to the Golden Temple.

Once in the Temple, click on one of the magic energy mirrors and encounter yourself in a way you have never seen.

INSIGHTS

This event gives your breath living form. By following theundulating rhythms of the breathing tree, you can seeyour breath take shape in the form of the staircase. Thefocus on the heart has a softening and warming effect onthe body, encouraging blood flow and keeping you centered, while calling you to compassion and peace.Younot only become aware of your breath, but begin to see itas a real thing, a solid construction which can take you toanother, higher place — which, in fact, it can.

ON YOUROWN

If we took just this small window of time each day tofocus on our breath — the time it takes for the staircaseto take shape — we would experience untold health benefits, including increased energy, better digestion, andreduced stress. Of course, one breathing session doesn’tcreate a habit any more than one heart breath springs thestaircase into being. It’s the regular, consistent practice ofbreathwork, using deep, easy, full inhales and exhales, that cleanses and awakens the body, fortifying and calming it.When you practice just five minutes of breathwork onceor twice a day, you allow yourself to expand, to buildpathways to other realms of consciousness, rather thanspin in shallow circles the way we do when we allow anxiety and worry to constrict us.Try this: Every day this week, take five minutes to prac-tice the heart breath — either by doing this event, or by

24

��

9. Day into Night SpinnerTYPE OF ACTIVITY: INVIGORATE & PLAY

Your challenge:To turn the bright day into a starry nightby increasing your energy.

HOW TO DO IT:

You’ll see the magenta eyes appear, signaling that this is anevent in which you must raise your energy.Try taking an invigorating breath, laughing, thinking fun,exciting, upbeat thoughts — anything to bring you abovewhere you were when you began.

As your energy builds, the day-night spinner will begin to turn slowly, then more quickly as your own pulsequickens. Soon, the bright, sunny scene will begin to dimand then disappear, leaving in its wake a deep, indigo sky glittering with stars.

Once you’ve turned the day to night, you’ll enter theCelestial Telescope where you can click on the yellowglobe and see the deep cosmos!

27

��

26

��

and dark fit together: yang is male, associated with energyand heat and action, while yin is considered female,receptive, passive, and cold. The movement of the earthfluctuates evenly between the sun (yang) and the moon(yin); this exercise in a way brings the yin yang symbol tolife, allowing us to experience and influence that shift.

Try this: Practice a sunrise/sunset meditation to bringbalance to your day. Make it a point this week to get upearly to watch the sunrise and/or the sunset (if this is notpossible or feasible for you to do, you can just as easilyclose your eyes and visualize it happening).Though ofcourse no amount of breathing can speed up or slow downthis event, you can still draw energy from this cosmicexchange.At sunrise, imagine the first rays of pink lightgiving you a clearer, calmer perspective with which to beginyour day; at sunset, receive the cool, calming yin of nightand allow your energy to come down, letting the light andall residual tensions go, while the dark fills you withpeace. Making time to include and participate in the daytaking shape and then coming to an end each day notonly builds in some quiet time for you, but helps put yourmind and body in tune with the larger cosmic rhythms.

29

��

INSIGHTS

Remember, raising your energy level does not meanhyperventilating or doing anything to upset your biorhythms — you merely want to raise them gently.Because the lightstone is so sensitive, even subtle changesin your energy will register. Soon, the spinner will workits magic, and the daytime scene falls away. Here’s a tip: tryusing visualization to change your energy. Picture yourselfstepping onstage to an expectant and eager crowd.Remember a strange and fascinating story that sentgoosebumps up your arms — or what it feels like to beoutside when the season’s first snowflakes begin to fall.Your memories and anticipations feed your energy —which means you not only have a lot to draw from, butthere’s plenty there to deter or drag down your energy,too.This exercise increases awareness of your own energy,as well as what makes that energy flow — in a sense, whatmakes you tick.

An added bonus to this event are some actual photos takenby NASA — exquisite celestial formations and cosmicphenomena is pure energy in its most brilliant form.These images serve to shift and expand our awareness tothe world that lies beyond what we see every day, changingour perspective and enhancing our sense of connectednesswith the mysteries of the universe.

ON YOUROWN

There’s something about that mystical, timeless transitionof day into night and night into day that never ceases tobe fascinating. The eternal exchange of energy betweennight and day, light and dark, calls to mind the Taoist yinyang symbol, in which the two opposing forces of light

28

��

Enjoy it! Take in the scene: the dark, overcast skies, mistyhills, and let the setting influence your mood. Or closeyour eyes and listen, imagining the feel of that soft, coolrain on your face and shoulders.You should emerge fromthis event feeling refreshed and calm.

ON YOUROWN

Water is associated with cleansing, healing, and balance. It’salso considered feminine, intuitive, and cooling — yinenergy, as opposed to the hot, aggressive, action-orientedyang energy. Practitioners of feng shui, the ancientEastern art of placement, will tell you that having thewater element in the southeastern corner of your homewill encourage prosperity, and can make a room tranquiland soothing. Think about where you encounter waterevery day, perhaps where you take it for granted. Thisexercise helps to create positive, calming associations with rain and its cooling properties — one that you can recreate whenever you like.

Try this:While taking time to meditate on an actual rainy day can be very restorative, you don’t have to waitfor it to rain to use this powerful visual tool.When youfind yourself becoming heated or stressed, take five minutesto recreate the rain over the Pool of Akki for yourself.Themore relaxed you become, the more it rains on you, gentlywashing away tension, cooling anger and frustration.Allowyour troubles to move further away, like a distant rollingthunder, giving way to the lulling rhythms of the rain.

31

��

10. Gentle Rain TYPE OF ACTIVITY: RELAX & RAIN

Your challenge: To create a rainstorm through yourthoughts and feelings.

HOW TO DO IT:

Begin to bring your energy down: Breathe deeply, slowly,and evenly.

Once you’re in a relaxed state, the rain will begin to fall,lightly at first, and then as you become more relaxed,more steadily, filling your bowl with rain.

INSIGHTS

A rainstorm is naturally entrancing; we almost effortlesslyenter a meditative state under its spell. This event drawson those natural rhythms — except it reverses the order,putting the power of the rain in your hands, as the rainwill respond to the rhythms picked up through your fingersensors. The rain will not come until you are trulyrelaxed, and it starts slow. Change your energy abruptly bybreaking with that relaxed state and the rain will cease.Re-enter a relaxed state, and it will rain more steadily.

30

��

free yourself from self-centeredness, which inhibits yourrelationship with the world around you. In the game,the falcon is at first trapped by the cage of the self, thenfreed through the sounding of the horn, much in theway the heart breath frees us from the trappings of ego.

ON YOUROWN

There are several events throughout the Wild Divine thathelp you practice the heart breath, each using a differentvisual metaphor as a guide.You may relate to some morenaturally than others, but they’re all meant to help ingrainthe rhythm of the breath in you.The healing properties ofthis ancient yogic breathing exercise can only work, afterall, when you make the practice your own and use it outside of the game. It’s one thing to follow the rise andfall of the seeds and time your breath accordingly, but it’squite a different thing to step out onto a busy city streetor into a bustling office and be able to do it, with noguide, no beautiful scenery, no wise sage to whisper inyour ear. That’s where the true challenge begins — andwhere you’ll reap the greatest rewards.

Try this: During a particularly busy or hectic time of yourday, whether it’s on the way to work, or in the middle ofgetting several things done, picking up the kids, or groceryshopping — times when your breathing is the last thingon your mind — return to the heart breath. See if youcan recall the rhythm (using whatever method or metaphorworks for you), and continue for about half a minute.Wasthis difficult for you to do? Why? Try this a couple timesover the next few days and note any changes in yourmental, emotional, and physical state each time.

33

��

11. The Golden HornTYPE OF ACTIVITY: BREATHE

Your challenge: To sound the heart horn using the heart breath.

HOW TO DO IT:

The appearance of the heart symbol at the beginning ofthis event tells you to use the heart breath, five counts toinhale and five counts to exhale.

Match your breath to the rise and fall of the floating seeds Once you’ve done the heart breath successfully, the hornwill sound and a petal will appear on the flower. Continuefor seven breaths to complete the cycle and fill in the restof the petals.

INSIGHTS

This event gives you the opportunity to further refine andimprove your heart breath. The floating seeds provide akind of visual metronome, much like the breathing tree inthe staircase event, for you to follow. If you click on theMentor in the lower right corner of your screen, he willguide you through the process. He explains that master-ing the breath and sounding the heart horn helps you

32

��

INSIGHTS

If you’ve completed the Orb Door event, then you’realready familiar with how this relaxation event works.Thechallenge here again is in both achieving and maintaininga relaxed state through slow, easy breathing. Again, withother relaxation events, it might help you to close youreyes, so that you’re not “willing” the door to open, whichwon’t work.The idea here is to let them open; by releasingtension and dropping down into a calm, even state ofmind, the doors will simply fall open to you and you willbe admitted.

ON YOUROWN

The will is a powerful thing indeed, which makes it some-times difficult to let go of.When you want something tohappen for you in your own life, sometimes your will canwork against you; sometimes it’s more effective to let goand allow an event to run its course, even though it feelscounter-intuitive to do so.This does not mean being pas-sive or not caring about an outcome; quite the opposite— it means trusting and being open enough to allowthings to happen for you.These doors are a good exam-ple. You can’t force them open; rather, they respond toyour calm, relaxed state, your openness.

Try this:The next time you go to forcefully or aggressivelybring about a desired outcome, step back and see whathappens when you let go.This doesn’t mean abandon your cause or walk away, but rather stay focused and calm. Breathe deeply and center yourself in trust andpeace, and watch opportunities open themselves to you.

35

��

12. The Grande DoorwayTYPE OF ACTIVITY: RELAX & PLAY

Your challenge: To get the door to Meruka to open bycreating a relaxed state.

HOW TO DO IT:

Bring your energy down slowly through breath control;think calming thoughts and gradually allow your energyto settle.

As you become more relaxed, the doors will begin toopen, a little at a time.They may close back up and openagain, depending on how relaxed you can remain.

When you succeed at maintaining that relaxed state, thedoors will open to you and you will be ushered into amagical room.

In this room you will find a Music Player and five CDsthat you can play by dragging and dropping them on theMusic Player.Then, sit back, watch yourself and enjoy!

34

��

13. The Wisdom BookTYPE OF ACTIVITY: INVIGORATE

Your challenge:To use your energy and intention to openthe book of wisdom.

HOW TO DO IT:

Click on your magic bag to reveal the contents and selectthe key; drag and drop the key onto the book. This willstart the event.

Raise your energy, focus your intent, and the key willbegin to float toward the lock.

You have completed the event when the key fits into thelock and opens up the book.

INSIGHTS

This event has a clear, straightforward objective: unlockthe book of wisdom.You may find this easier than thoseevents that teach you to let go and allow things to happen, simply because in our culture, we are taught tofocus and achieve; we’re not taught how to relax (andtherein lies the problem for many of us). But maybe youfind this one difficult because you’re not sure how to

37

��

36

��

lock and revealing the solution — what do you see? Is ita word? An image? Meditating on your problems in thisway, without pressure, can help unearth the solution fromdeep in your unconscious.Allow it to reveal itself to you.

39

��

raise your energy. First, focus on the task at hand. Allowit to arouse suspense and anticipation, which will naturally raise your energy.

ON YOUROWN

The lock-and-key metaphor comes into play countlesstimes throughout our lives: in finding solutions to problems; brainstorming ideas; maneuvering our waythrough difficult situations; or opening our minds to newconcepts. There’s an almost audible click when themetaphorical “key” slips into the lock and reveals theanswer, a brilliant idea, a new approach, or a deeper under-standing. Accessing that place of genius and imaginationwithin you is not a matter of luck, but of intention.Honing that intention and directing your energy towardthe goal is the key.

Try this:Think about a problem or issue that you’ve been trying to figure out. Maybe it has to do with a relationship, a career decision, or maybe even as simple as a household improvement you can’t quite wrap yourbrain around.Visualize the issue or challenge as a lockedbook that contains its story and its solution. Imagineholding it in your hands, feeling its weight.What does itlook like? What are its defining characteristics? What doyou know about it? What do you not know? Rather thanwrestle with same old useless excuses or reasons why youcan’t “unlock” the situation, look at it in a whole newway. Use your focused energy as the “key” to opening and better understanding the issue. Let your intuitionguide you. Meditate over the issue, without trying to analyze or pick it apart. Hear the key clicking into the

38

��

than a tool for self-healing; it becomes a vehicle for healing others as well.When you accept that we as livingbeings are vitally connected to all life forms around us, tothe planet itself, it seems natural to devote our intentionand energies to keeping it whole, healthy, and alive.

ON YOUROWN

It’s easy to get caught up with all that’s wrong with theworld, from acts of God like hurricanes and tsunamis, tothe host of man-made trouble prevalent in wars, unrest,and oppression.You could just shake your head and throwup your hands, but that sense of helplessness does moreharm than good. In fact, you can do more for yourselfand for the world at large by switching off the news andmeditating. You don’t have to be a spiritual leader orsomeone of power and influence to affect the energiesthat surround us; in fact, no one has to know you’redoing it.The heart breath may seem simple and benign,but when used as a vehicle for compassion, it can changeyour life and the lives around you — even those you’llnever meet.

Try this:Take a quiet moment, perhaps early in the morning or before bed, to practice your heart breath.Asyou breathe, become aware of that connection that connectsand sustains all living things.This is not a time to wringyour hands over the world’s many troubles; rather, it’s atime to focus on the power you have to heal, just throughyour awareness and intention. Imagine your breath sending out energy to all who need it, nourishing and nurturing the world with love and compassion.

41

��

14. Blue PlanetTYPE OF ACTIVITY: BREATHING &AWARENESS

Your challenge: Bring healing rain to the planet usingyour heart breath and your intention.

HOW TO DO IT:

Follow the sparkle of light as your guide in setting thepace of your heart breath (5 counts in, 5 counts out).

As you breathe, imagine your lungs are filling not justwith oxygen but with love and compassion; direct thatenergy outward with each exhale

Breath, heal and enjoy the music.

INSIGHTS

While you’re quite familiar with the heart breath andhow it works at this stage of the game, what this eventdoes is move your awareness beyond the breath to theworld around you.You know that the heart breath can behealing emotionally and physically, but you may not realize the power have to direct healing energy and compassion outward toward others. By pairing an awareness with intention, the heart breath becomes more

40

��

allow all the loose and anxious pieces of yourself to settleat their own pace. Don’t get frustrated if this exercise takes a little longer than you would like; remember, inmeditation, the process is the goal — and there is no benefit to rushing it. Enjoy it.

ON YOUROWN

Relaxation takes patience more than anything else; whileit’s a natural thing we are all capable of, we have to firstunlearn the unnatural, high-stress patterns we’ve adoptedto cope with the pace of modern life. And while we allknow how a single comment or action can cause ouremotions to spike, relaxation does not happen all of a sudden.A falling feather does not take a direct path; rather,it travels lightly back and forth, as if caressing the air itself.It doesn’t matter if it takes you five minutes or fifteen to“come down” — as long as you take that time to do it.

Try this:The next time you find yourself wound up tightwith too many things to do and not enough time to do itin, stop everything, sit down, and let go.Visualize all thoseto-do’s, issues, and problems turning into white feathers, asone by one you release them, watching them fall lightly tothe floor. Just like the feather, these tasks cannot be rushed,either, but must take time to sort themselves out.A feather,like any object, cannot defy gravity, and it will come downeventually. Rather than worry about how quickly it willcome down, focus instead on the ethereal dance of the feather. Imagine what life would be like if you came uponthe events in your own life the way a feather alights —without pressure or weight. See yourself moving here andthere throughout your day with effortless ease.

43

��

15. Floating FeatherTYPE OF ACTIVITY: MEDITATE

Your challenge: To allow the feather to float down byreaching and maintaining a relaxed state.

HOW TO DO IT:

The feather represents your state of mind; as you becomemore relaxed, the feather floats lower and lower.

Breathe slowly and deeply, allowing tension to release andyour mind to enter a meditative state.

Once the feather drops all the way down and off thescreen, a transformation takes place and you will behold amessenger who will take you on a small flight of your own.

INSIGHTS

While you can ramp up your energy rather quickly,coming down takes time. The process of achieving apeaceful, meditative state is not unlike a feather’s descent— gradual, soft, and natural.There is no way to force thefeather down, and any attempts to do so will result in thefeather’s resistance. In order for gravity to do its workhere, you have to obey the rules of gravity as well, and

42

��

16. Magic PixiesTYPE OF ACTIVITY: INVIGORATE

Your challenge: To open the treasure chest and free themagic pixies.

HOW TO DO IT:

In order to open the treasure chest, you must raise your energy.

As your energy builds, the lid to the chest will begin to open.

When you have completed the event, the magic pixies,bright colored balls of light, will fly out and guide yourboat onward toward the Heart Temple.

INSIGHTS

You’ve raised your energy at different points in the journey through changing your breath, building a sense ofanticipation, and laughing. Another way to raise yourenergy levels is to use your body.The idea of mind-bodywellness centers on the idea that our mind and body areinextricably connected, meaning that what you do to one affects the other.To test this theory, try tensing your

45

��

44

��

the water pixies, as sparkling balls of light runningthrough and around your body, reviving your spirits and awakening every cell in your body.Take a deep breath in and stretch your arms and legs, lift through your core and exhale, letting stiffness and tension go.

47

��

muscles and then releasing them. Stretch your arm (theone not connected to the rings) up overhead and take adeep breath, and let it go with a big sigh. Imagine yourenergy rising like mercury along the thermometer of yourspine, raising your energy so that you can feel it tingling allthe way up. Feel it spring up into your face — and let yourface reflect that energy. And watch the treasure chestspring open.

ON YOUROWN

Too often, we rely on external stimuli to raise our energy— whether it’s a cup of coffee or a movie.While there’s certainly nothing wrong with these things on their own,the problem arises when we are unable to access our ownenergy without help.The universe, after all, is a two-waystreet, an ongoing exchange of energy, of which we are anactive part. When you can master and understand ourown energy potential, you can affect how you feel with-out needing something else to “give” it to you. Plus, youcan create and sustain your own energy in a way thathelps improve your overall health, keeps you sharp andalert, and puts a spring in your step.

Try this: Find a time of day when you tend to lag, whenyour attention begins to wane or wander, and you feelyourself slowing down. For many of us, this is mid to lateafternoon. Stop what you’re doing, and if possible, go outside for a few minutes for some fresh air and change of scenery.Visualize your energy locked inside a chest —it’s there; it just needs to be released. Practice what youlearned during this event to open the chest, and begin tofeel the energy rising from your spine, springing to your face, your hands, your feet; sense your energy, like

46

��

heart breath on your own, and sometimes having a visualhelps you rediscover its healing rhythms. The blinkinglights on the pagodas keep time with your own heart rate.Rather than focusing on bringing your energy up or down,focus on the gentle and relaxed heart breath (5 seconds in,5 seconds out). Let it rock you in its easy rhythm.

ON YOUROWN

Few things are as relaxing as the gentle, undulating rhythmof the sea. You may find it feels totally natural to allowyour breath to follow the up and down motion of the boaton the water.You can call on the image of the bobbingboat whenever you feel slightly “off ” or imbalanced. Ifyou can get to a body of water, such as a lake, a pond, theocean, or even a brook, you’ll find that a few minutesspent near it can be healing and refreshing. If you’re notnear any bodies of water, you can recreate it in your mind.Feng shui experts say that even having something thatrepresents the water element, such as a water fountain ora fish bowl, can connect you with this element’s powerfulhealing properties.

Try this:When you lie down to sleep at night, use theimage of the boat bobbing on the sea to conjure the natural, easy heart breath. By taking a few minutes tofocus on your breathing at night, you help your mind andbody unwind and enter a totally relaxed state, ensuring agood night’s sleep. Don’t force it or worry about counting;consider it a lullaby to yourself, easing you to sleep.

49

��

17. The Water PagodasTYPE OF ACTIVITY: BREATHE

Your challenge:To turn the pagodas to gold through theheart breath.

HOW TO DO IT:

The appearance of the heart symbol at the beginning ofthis event signifies use of the heart breath, 5 counts toinhale and 5 counts to exhale.

Use the gentle motion of the boat to guide your breath,matching the upward motion on an inhale, and thedownward on an exhale.

As your breathing falls into sync with the boat, the pagodaswill begin to turn gold.When they do, you will be allowedpassage to the Heart Temple!

INSIGHTS

There are several opportunities to use the heart breaththroughout the Wild Divine — each time it’s symbolizedby a different natural element.You may find some eventseasier to master than others, and that’s okay.The goal hereis to find one that works for you so that you can use the

48

��

the key here, again, is patience. If you try to rush or forcethe rabbit out, he will elude you.

ON YOUROWN

This event teaches us not just patience, but a kind ofquality of patience — one that doesn’t equate patiencewith “tolerance,” but rather with rapt anticipation andfocused attention; the kind you’d feel if you came acrossa live bunny on a hike through the woods, or perhaps thefirst time your child took her first steps toward youropen arms.We tend to think of patience as something weadopt when we’d rather explode or wring someone’sneck; patience becomes defined, then, by our lack of it.But true patience does not have a short fuse; it’s deep andgenerous, and springs from love, not just good behavior.It is something to be enjoyed, not simply endured.

Try this:When you find yourself in a situation in whichyou must wait for an outcome, perhaps for longer thanyou’d like, try to re-imagine the scenario in terms of thisevent. Rather than something you wish you could fast-forward, watch it as a gradual unfolding.Your job,then, is to create the conditions in which the outcome canoccur — you can do this by exploring and enjoying the anticipation, the true generosity of patience.Tune in toyour awareness, not your clock, since patience cannot bemeasured by minutes or hours.When you’re in a positionof waiting, whether it’s in a line at the airport or in thegrocery store, you are responsible for the quality of yourpatience—and the sooner you assume that, the moreempowered you’ll become.

51

��

18. The Humble RabbitTYPE OF ACTIVITY: RELAXED AWARENESS

Your challenge:To coax the rabbit out from its hiding place.

HOW TO DO IT:

Only by maintaining a relaxed, detached, and steady energy will you lure the rabbit from its hiding place.

Bring your energy down, and then maintain that statethrough measured breathing and steady awareness; youhave to let the rabbit come to you.

When the rabbit senses you have reached this state, he willshow himself to you.

INSIGHTS

This particular dynamic may feel the most authentic toyou — simply because you may have experienced it inreal life before; chances are you have not landed hot airballoons or levitated rocks (and if you have, you haveachieved a considerably higher state of awareness thanmost!).That calm stillness you naturally take on in orderto keep from frightening or startling a small animal is precisely the kind of energy this event teaches you. But

50

��

end, you must trust it and feel it for it to really work. Closeyour eyes and feel the rise and fall of your breath as itemanates from your heart, from the source of your compassion, love, and intention. Soon the sleeping beautywill wake up and transform, revealing the Lady ofCompassion who will present you with a gift.

ON YOUROWN

This event is the first step in taking what you’ve learnedin the game out into the world. Without a visual guide,you must rely on yourself and your own internal rhythmsto make the event happen, just as in your own life you willgo back to the heart breath again and again.You should,first of all, congratulate yourself.You are a different personfor having expanded your awareness to your mind, yourbody, and the universe that surrounds and sustains you. Justpaying attention to your breath for a few minutes everyday can be transformative, changing the way you feelabout yourself and how you act toward others.You may besurprised at the ways in which this awareness enriches andwakes up other parts of your life; let it. And embrace themore centered, peaceful, and conscious you.

Try this: Sit for a moment and try the heart breath with your eyes closed. See the breath filling you withawareness and beauty, and a connection to all things.Consider the breath not just as an exercise but as a gift to yourself.Think of one thing that feels differentabout you, something that surprises or pleases you,something you never realized or never thought about until now.Allow the breath to awaken a sense of compassion and self-acceptance, and treasure that part of you that’s yours alone.

53

��

19. The Heart TempleTYPE OF ACTIVITY: BREATHE &AWAKEN

Your challenge:To awaken the Lady of Compassion withthe heart breath.

HOW TO DO IT:

Begin your heart breath, five counts in, five counts out.

Allow this breath to fall into a comfortable and familiarrhythm.

Only by maintaining your heart breath will the womanawake and the Lady of Compassion appear. Note that youhave no visual guide at this stage for your heart breath —your goal is to maintain the heart breath without externalguidance — to take it inward.

INSIGHTS

Until this point, you’ve had a visual guide for the heartbreath: the breathing tree, the rocking boat, floating seeds,and so on. This event in a sense removes the trainingwheels and let’s you go on your own to discover therhythm of the heart breath that has been ingrained in you.Counting may help you establish a rhythm, but in the

52

��

interests in mind. Replay the exercises you’ve learned hereand visualize the outcome you have achieved in each ofthe activities you have practiced. As you become moreintentional in your actions, enjoy the sense of physical andemotional wellness you are creating in your life. Andalways remember to breathe!

Farewell for now from The Wild Divine.

55

��

20. Farewell at the Valley of Balloons

REFLECTIONS

There’s a reason the final event at the Heart Temple is themost difficult challenge — because it draws on all you’velearned: achieving a state of relaxation, maintaining yourenergy, breathing steadily, remaining detached and not letting your emotions take you on a trip.This skill can bean invaluable one in your own life.When you cultivate ahealthy detachment from people, things, and events, youcan resist getting yanked into surrounding orbits andthrown into chaos. By learning — and testing — yourpatience, you discover that the best results are not achievedin a heartbeat, but may take time, and that you deserve thetime you have to make your decisions.

Try this:The next time you feel impatience beginning tocreep in, stop and take note. See it for what it is — ashort fuse, a wriggling, uncomfortable feeling that maycause you to act before you’re ready or without your best

54

��

CONGRATULATIONS

YOU’VE COMPLETED GUIDED ACTIVITY MODE!

57

��

56

��