THINK LIKE A MONK

20 Days of
MEDITATION
GUIDE

WWW.THINKLIKEAMONKBOOK.COM
 THINK LIKE A MONK

DAY 1

IDENTITY
“When we tune out the opinions, expectations, and obligations
of the world around us, we begin to hear ourselves.”

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?

Healthy Unhealthy

When I wipe the “dust” from my mirror I see my

true reflection, and it is beautiful.

20-DAY MEDITATION GUIDE DAY 1

 THINK LIKE A MONK

DAY 2

IDENTITY
“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.”

What are my 5 most important values?

1. 4.

2. 5.

3.

Do my thoughts, words, and actions support these values, and if not, where are
my thoughts, words, and actions incongruent with my values?

I think, speak, and act in ways

that align with my values.

20-DAY MEDITATION GUIDE DAY 2

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DAY 3

NEGATIVITY
“From a position of understanding, we are better equipped to
address negativity. The simplest response is to back slowly away.”

What are the external sources of negativity in my life?

How could I disengage from or engage differently with

these sources or negativity?

Peace, love, and understanding are present

when I consciously choose them.

20-DAY MEDITATION GUIDE DAY 3

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DAY 4

NEGATIVITY
“Purifying our own thoughts
will protect us from the influence of others.”

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?

When I release negativity, I am free.

When I am free, I am happy.

20-DAY MEDITATION GUIDE DAY 4

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DAY 5

FEAR
“Fear can help us identify and address patterns of
thinking and behavior that don’t serve us.”

What am I really afraid of?

What is the opportunity for

learning behind this fear?

Fear is an opportunity.

20-DAY MEDITATION GUIDE DAY 5

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DAY 6

FEAR
“In order to change our relationship with fear,
we have to change our perception of it.”

When do I feel fear?

What do the situations or ideas that spark fear have in common?

I see fear. I accept fear. Fear is my friend.

20-DAY MEDITATION GUIDE DAY 6

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DAY 7

INTENTION
“Our search is never for a thing,
but for the feeling we think the thing will give us.”

What do I wish to have or accomplish in life?

Why do I want to have or accomplish these things?

My deepest happiness lies inside me.

20-DAY MEDITATION GUIDE DAY 7

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DAY 8

INTENTION
“Satisfaction comes from
believing in the value of what you do.”

Where in my life do I act out of fear or desire?

Where in my life do I act out of duty and love?

The value I provide to others provides

meaning and purpose to me.

20-DAY MEDITATION GUIDE DAY 8

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DAY 9

PURPOSE
“Dharma is passion in the service of others.
Your passion is for you. Your purpose is for others.”

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?

I cannot be everything I want,

but I can be everything I am.

20-DAY MEDITATION GUIDE DAY 9

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DAY 10

PURPOSE
“We’ve all got a special genius inside us, but it may not be on the path
that opens directly before us. There may be no visible path at all.”

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?

Day by day, I am finding my way.

20-DAY MEDITATION GUIDE DAY 10

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DAY 11

ROUTINE
“Location has energy,
time has memory.”

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.

1.

2.

3.

What are 3 specific things I can do differently this week to break

from monotony? For example: switching places at the dining table.

1.

2.

3.

From the seed of routine

grows the flower of freedom.

20-DAY MEDITATION GUIDE DAY 11

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DAY 12

THE MIND
“Change begins
with the words inside your head.”

What are 3 specific unwanted sensory triggers that I can remove

from my life or home? For example: deleting a social media app.

1.

2.

3.

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.

My mind is my friend.
I speak to myself with love and respect.

20-DAY MEDITATION GUIDE DAY 12

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DAY 13

THE MIND
“Only by detaching
can we truly gain control of the mind.”

What are 3 things that own me in my life?

For example: other people’s opinions of me.

1.

2.

3.

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.

I do what needs to be done,

then release the outcome.

20-DAY MEDITATION GUIDE DAY 13

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DAY 14

EGO
“In our eagerness to present ourselves as the greatest and smartest,
we hide our true natures.”

What are 3 ways I want others to see me?

For example: intelligent.

1.

2.

3.

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.

My cup is empty.
I wish to learn.

20-DAY MEDITATION GUIDE DAY 14

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DAY 15

EGO
“Humility allows you to see your own strengths and weaknesses clearly,
so you can work, learn, and grow.”

What are my 3 greatest weaknesses?

1.

2.

3.

What are my 3 greatest strengths?

1.

2.

3.

I am a scout. I wish to see the world,

including myself, accurately.

20-DAY MEDITATION GUIDE DAY 15

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DAY 16

GRATITUDE
“When you’re present in gratitude,
you can’t be anywhere else.”

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.

I am grateful for all I receive.

20-DAY MEDITATION GUIDE DAY 16

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DAY 17

RELATIONSHIPS
“Love is a gift
without any strings attached.”

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?

I contribute gladly to the circle of love.

20-DAY MEDITATION GUIDE DAY 17

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DAY 18

RELATIONSHIPS
“Once we have clarity about ourselves,
we can connect with others in a more intentional way.”

Who is 1 person in my life:

From whom I learn:

Who helps me grow:

With whom I have shared experiences:

What is 1 new experience or action I can bring to enliven an old relationship?

I show my love through presence and attention.

20-DAY MEDITATION GUIDE DAY 18

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DAY 19

SERVICE
“The highest purpose
is to live in service.”

What are 3 things I can give to others?

For example: words of encouragement.

1.

2.

3.

Who is a specific person or group I can offer these things?

For example: I can give food to the local food pantry.

I do not have to have, to give.

There is always something to share.

20-DAY MEDITATION GUIDE DAY 19

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DAY 20

SERVICE
“Selflessness
heals the self.”

What is 1 pain in the world that calls my heart?

What is 1 powerful memory of a time someone else served me?

I find true wealth in service.

20-DAY MEDITATION GUIDE DAY 20

 Think like a monk,
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