Start today! Below are 15 exercises that 
allow you to discover and express your full 
potential. Apply one each day for the next
15 days. Your diligence can create an 
instant shift in awareness and experience.



Day 1: Practice Selective Silence
As you go about your day, become aware of the movement of ego 
in yourself and others. This can be in the form of anger, frustration, 
impatience or ambition. When you see this, know it is ego. Do not 
respond, but instead remain calm and silent. To not respond to the 
movement of ego is to transcend it. Meditation teaches us to be still 
and calm in the face of conditioned impulses. 

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Day 2: Value Your Potential
Select one situation in your life where you know you are not living 
up to your full potential. Choose only one. Determine, as best you can, 
which value is supporting that situation. Is it possible that the value 
you discover is not really yours, but one that you picked up from 
individual or collective conditioning?

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Day 3: Show One Persona
Treat every single person you meet today with the exact same 
reverence and civility, regardless of how they treat you, or receive 
your peace. Do not allow the ego to alter your persona 
according to whom you are relating.

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Day 4: Awaken a Relationship
Awaken a relationship today by not allowing the ego to goad you 
into self-defense when you encounter conflict. Often, such passivity 
is seen as weakness, but from the awakened perspective, nothing is 
further from the truth. The weak apply force to manipulate life. 
The strong know that there is no difference between their own 
personal power and the power of life itself.

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Day 5: Be a Master of Change
Make a list of the top twenty-five situations in your life. Include 
relationships, work, and hobbies/pastimes. Imagine who you 
might be if they all dissipated. If you sense fear or uncertainty now,
this is the ego. But, if there is also a sense of openness and possibility, 
this is the seed of your own awakening. Twenty-five years ago such
a list may have looked very different than it does today. You are a 
master of change, and you will always have the last word on what is, 
and is not, in your life.

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Day 6: Observe No Resistance
Be diligent and thorough today. Act with purity of intention, but 
do not qualify any events in terms of loss or gain. Observe the 
urge to resist or react, and instead, transcend and surrender. If 
you can do this all day, you will have tasted the awakened life.

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Day 7: Search for Coincidences
Look for the dew on the grass at the same time as the sun is rising. 
Watch the early birds finding their breakfast. Open the door just 
as the dog wakes up. Walk past the bakery just as the bread is 
coming out of the oven. Arrive for coffee just as they are putting 
out your favorite seat. Enjoy a light lunch, and read your favorite 
book alone. Go for a walk just as the waves are breaking on the 
beach. Watch the sunset just as the moon is rising.

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Day 8: Act as if
Act as if you are no longer a spiritual seeker. Be enthusiastic without 
being overt. Be spontaneous without being risky. Be serene without 
being lazy. Ignore the ego without being disparaging to yourself or 
others. Be involved, yet at the same time, be detached. Be content 
without cause. See perfection in everything and at the same time, see
the need for everything to change. Be the one to do that!

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Day 9: Practice Attentive Action
List at least three key decisions you are pondering today. Note your 
intention (anticipated outcome) for each. Is it your intention to deliver 
an outcome that is of primary personal advantage? Is it your intention 
to prevent some form of change from occurring? Is it your intention to 
reap only an emotional benefit? Is it your intention to fully resolve, or 
transcend that situation, which may deliver a completely unknown 
outcome for you?

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Day 10: Be "Opinion-less" 
Resist the urge to express any form of an opinion today. At the same 
time as you withhold your "two-cents-worth," observe how the ego 
moves through conversations, expressing all sorts of outlooks, beliefs, 
opinions, and views, on everything from cell phones and other people, 
to war, wine, and G-d.

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Day 11: No Past, No Future
Do not speak of the past today. Draw upon it to make choices, 
but do not mention it. Also, do not speak of future plans, dreams, 
preferences, fears or desires. Do this until you notice the unfolding 
of a great space of stillness. If you really pay attention you will see 
this peace automatically appears when you (even temporarily) let 
go of the past and the future in conversations.

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Day 12: Be "Unmindful"
Look upon the arising of all mentation (all your thoughts and 
mental activity) as benign and harmless. There is nothing to do 
today with whatever thoughts that are present, other than 
letting them be present. Reserve a tiny portion of your attention 
to this arbitrary process. With the rest of your attention, see who 
is paying attention.

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Day 13: Have a Sex Talk
Open a dialogue today with your best friend(s) or partner, about 
the nature of the sexual impulse. Together, see how many similarities 
you can find in your experience of sexual desire—not in the ways 
you express it—but in your experience of its relentless demand to 
be expressed.

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the related article please email: day13@mickquinn.com

Day 14: Observe the Observer
Look upon the arising of all emotions today as a sign of your 
vibrancy. Notice how they prepare your body to act. But, there is 
nothing to do today with whatever feelings that are present, other 
than letting them be. Reserve a tiny portion of your attention to 
this process. With the rest of your attention, see who is watching.

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the related article please email: day14@mickquinn.com

Day 15: Unify Your Life
List ten points where you consider your "real" life to be different, 
or somehow not fully integrated with your "spiritual" life. Note also 
friends and acquaintances who fall into these two categories. There 
are valid reasons why you put effort into keeping your "real" life 
and your "spiritual" life separate. What are they?

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the related article please email: day15@mickquinn.com

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