THINK LIKE A MONK
20 Days of
MEDITATION
GUIDE
WWW.THINKLIKEAMONKBOOK.COM
DAY 120-DAY MEDITATION GUIDE
THINK LIKE A MONK
DAY 1
What personas do I take on in my life?
Which of these personas are healthy, allowing me to do things I
need and want to do, and which are unhealthy, prompting me to do
things I believe others want me to do?
When we tune out the opinions, expectations, and obligations
of the world around us, we begin to hear ourselves.
Healthy Unhealthy
IDENTITY
When I wipe the “dust” from my mirror I see my
true reflection, and it is beautiful.
THINK LIKE A MONK
DAY 220-DAY MEDITATION GUIDE
DAY 2
What are my 5 most important values?
Do my thoughts, words, and actions support these values, and if not, where are
my thoughts, words, and actions incongruent with my values?
Values are a kind of ethical GPS we can use to navigate through
life. If you know your values, you have directions that point you
toward the people and actions and habits that are best for you.
IDENTITY
1.
2.
3.
4.
5.
I think, speak, and act in ways
that align with my values.
DAY 320-DAY MEDITATION GUIDE
DAY 3
What are the external sources of negativity in my life?
How could I disengage from or engage dierently with
these sources or negativity?
“From a position of understanding, we are better equipped to
address negativity. e simplest response is to back slowly away.
NEGATIVITY
Peace, love, and understanding are present
when I consciously choose them.
THINK LIKE A MONK
DAY 420-DAY MEDITATION GUIDE
DAY 4
What are the internal sources of negativity in my life—around which
individuals, groups, or issues do I practice anger, envy, and complaint?
What is it about you that arouses negativity in regard to
these individuals, groups, or issues?
“Purifying our own thoughts
will protect us from the inuence of others.
NEGATIVITY
When I release negativity, I am free.
When I am free, I am happy.
THINK LIKE A MONK
DAY 520-DAY MEDITATION GUIDE
DAY 5
What am I really afraid of?
“Fear can help us identify and address patterns of
thinking and behavior that dont serve us.
FEAR
Fear is an opportunity.
What is the opportunity for
learning behind this fear?
THINK LIKE A MONK
DAY 620-DAY MEDITATION GUIDE
DAY 6
When do I feel fear?
What do the situations or ideas that spark fear have in common?
“In order to change our relationship with fear,
we have to change our perception of it.
FEAR
I see fear. I accept fear. Fear is my friend.
THINK LIKE A MONK
DAY 720-DAY MEDITATION GUIDE
DAY 7
What do I wish to have or accomplish in life?
Why do I want to have or accomplish these things?
“Our search is never for a thing,
but for the feeling we think the thing will give us.
INTENTION
My deepest happiness lies inside me.
THINK LIKE A MONK
DAY 820-DAY MEDITATION GUIDE
DAY 8
Where in my life do I act out of fear or desire?
Where in my life do I act out of duty and love?
“Satisfaction comes from
believing in the value of what you do.
INTENTION
The value I provide to others provides
meaning and purpose to me.
THINK LIKE A MONK
DAY 920-DAY MEDITATION GUIDE
DAY 9
What is the thing (or things)
I’m naturally good at that I also enjoy?
How might this thing (or things)
meet a need that others have?
“Dharma is passion in the service of others.
Your passion is for you. Your purpose is for others.
PURPOSE
I cannot be everything I want,
but I can be everything I am.
THINK LIKE A MONK
DAY 1020-DAY MEDITATION GUIDE
DAY 10
In what skills am I already strong that I can lean into?
In what emotional qualities—empathy, kindness, generosity,
and compassion—am I weak that I can strengthen?
Weve all got a special genius inside us, but it may not be on the path
that opens directly before us. ere may be no visible path at all.
PURPOSE
Day by day, I am finding my way.
THINK LIKE A MONK
DAY 1120-DAY MEDITATION GUIDE
DAY 11
What are 3 specific things I can change to start my day in a more
calm and rested state? For example: going to bed 30 minutes earlier.
“Location has energy,
time has memory.
ROUTINE
From the seed of routine
grows the flower of freedom.
1.
2.
3.
What are 3 specific things I can do dierently this week to break
from monotony? For example: switching places at the dining table.
1.
2.
3.
THINK LIKE A MONK
DAY 1220-DAY MEDITATION GUIDE
DAY 12
“Change begins
with the words inside your head.
THE MIND
My mind is my friend.
I speak to myself with love and respect.
What are 3 specific unwanted sensory triggers that I can remove
from my life or home? For example: deleting a social media app.
What are 2 negative, self-defeating messages that pop up in my mind on a
regular basis? For example: “If people knew the real me, they wouldn’t love me.”
1.
2.
3.
1.
2.
THINK LIKE A MONK
DAY 1320-DAY MEDITATION GUIDE
DAY 13
“Only by detaching
can we truly gain control of the mind.
THE MIND
I do what needs to be done,
then release the outcome.
What are 3 things that own me in my life?
For example: other people’s opinions of me.
What is 1 austerity I can try that would challenge my perception
of my limits. For example: giving up TV for a weekend, or a week.
1.
2.
3.
THINK LIKE A MONK
DAY 1420-DAY MEDITATION GUIDE
DAY 14
“In our eagerness to present ourselves as the greatest and smartest,
we hide our true natures.
EGO
My cup is empty.
I wish to learn.
What are 3 ways I want others to see me?
For example: intelligent.
What is 1 thing I do to ensure others see me in those ways?
For example: I always voice my opinion or solution, whether I am asked to or not.
1.
2.
3.
THINK LIKE A MONK
DAY 1520-DAY MEDITATION GUIDE
DAY 15
“Humility allows you to see your own strengths and weaknesses clearly,
so you can work, learn, and grow.
EGO
I am a scout. I wish to see the world,
including myself, accurately.
What are my 3 greatest weaknesses?
1.
2.
3.
What are my 3 greatest strengths?
1.
2.
3.
THINK LIKE A MONK
DAY 1620-DAY MEDITATION GUIDE
DAY 16
When youre present in gratitude,
you cant be anywhere else.
GRATITUDE
I am grateful for all I receive.
What are 3 things in my life I have received for
which I have never truly expressed gratitude?
For example: the caring mentorship of a teacher or boss.
1.
2.
3.
What are 2 situations in my life that seemed negative
at first, but in retrospect turned out to be for the best?
1.
2.
THINK LIKE A MONK
DAY 1720-DAY MEDITATION GUIDE
DAY 17
“Love is a gift
without any strings attached.
RELATIONSHIPS
I contribute gladly to the circle of love.
Who is 1 person in my life who demonstrates
love for me, but whose love I rarely or never return?
Who is 1 person in my life I would like to have a more meaningful
relationship with? For example: an acquaintance or co-worker.
What is 1 way I can serve them?
THINK LIKE A MONK
DAY 1820-DAY MEDITATION GUIDE
DAY 18
“Once we have clarity about ourselves,
we can connect with others in a more intentional way.
RELATIONSHIPS
I show my love through presence and attention.
Who is 1 person in my life:
What is 1 new experience or action I can bring to enliven an old relationship?
From whom I learn:
Who helps me grow:
With whom I have shared experiences:
THINK LIKE A MONK
DAY 1920-DAY MEDITATION GUIDE
DAY 19
“e highest purpose
is to live in service.
SERVICE
I do not have to have, to give.
There is always something to share.
What are 3 things I can give to others?
For example: words of encouragement.
Who is a specific person or group I can oer these things?
For example: I can give food to the local food pantry.
1.
2.
3.
THINK LIKE A MONK
DAY 2020-DAY MEDITATION GUIDE
DAY 20
“Selessness
heals the self.
SERVICE
I find true wealth in service.
What is 1 pain in the world that calls my heart?
What is 1 powerful memory of a time someone else served me?
THINK LIKE A MONK
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