Cattāri Brahmavihārā

I recently finished the #75Hard challenge which involved a lot of working out (physically) as well as some other things (like reading a set amount and drinking obscene amounts of water). Overall it was a great experience and I’m considering creating my own 108 Day Challenge to be able to focus on those things which I feel will bring the most benefit to me.

I envision the challenge to consist of activities that fall under three main fields: spiritual, intellectual and physical. As of today, I will have completed everything on the list except for the 1 Minute Cold Shower which I intend to do after I finish.

Physical Cultivation

• 1 Minute Cold Shower
• 108 Active Zone Minutes
• 50 Push-Ups
• 50 Squats
• 50 Lunges
• 5 Pull-Ups
• 2 x 45 Minute Workouts
  • 15 Minutes Hand or Elbow Striking Technique Practice
  • 15 Minutes Leg or Knee Striking Technique Practice
  • 15 Minute BJJ Conditioning
  • 15 Minutes Static Stretching
  • 15 Minute Dynamic Leg Stretching Routine
  • 15 Minutes Strength Training

Intellectual Cultivation

• Study a Language (Irish)
• Read 15 Pages of Non-Fiction
• Journal or Blog Post

Spiritual Cultivation

• 108 Prostrations
• 108 Mantra Recitations (Itipiso)
• 30 Minutes Breath Meditation (Bud-dho)
• 30 Minutes Loving-Kindness Meditation