Tamarkoz® (Sufi Meditation)
Cognitive Science 98/198 1-3 Units
Term: Fall 2016
Facilitators: Janos Botyanszki, Sahar M. Yousef
Faculty Sponsor: David Presti
Contact Information
Primary email:
Personal email:
Janos Botyanszki
Sahar M. Yousef
Office Hours
[email protected]
[email protected]
[email protected]
By appointment
bCourses Information
All registered students will automatically be added to our class bCourses page. If you do not find our class (CogSci
98/198) in your bCourses account, please email us. Some students may need to be added to the roster manually. All
class announcements, reminders, supplemental readings, and instructions will be sent through bCourses, so it is
extremely important that you check your official berkeley.edu email account regularly.
What is Sufism?
Sufism - a 1,400 year old tradition - is a discipline that teaches the individual to explore and discover the reality of
his or her true being. At some point in our lives, we all ask ourselves these basic questions: Who am I really? Why
am I here? Why am I doing what I’m doing? Based on the teachings of Sufism, each individual, underneath their
social, cultural and physical roles, and their definitions and labels of self, has a unique and stable identity - a true self,
which contains a treasure of divine knowledge and wisdom. Self-knowledge is the goal of Sufism.
Sufism is generally known as the mystical dimension of Islam. Sufism and Islam are not separate. The word Islam
means to submit or surrender to the Divine knowledge and absolute reality which exists within each living being - to
cognize and ultimately unite with God. The goal of Sufism is submission to God by way of self-knowledge.
Sufism teaches that cognition of the true self releases us from our limitations and attachments, allowing us to
experience true and lasting freedom, peace and tranquility, which is the goal of each human being. Practical Sufism
aims to bring all aspects of one’s being into balance and harmony, in order to achieve harmony with all of existence.
These concepts will be explained and discussed at length in class.
What is Tamarkoz®?
Tamarkoz is the practical aspect of Sufism. Tamarkoz means “concentration of abilities and energies.” On the one
hand, as a meditation practice, Tamarkoz involves deep breathing, mind and body relaxation, meditative movements
(Movazeneh®), visualization, energy activation, and heart meditation. On the other hand, as the name suggests,
Tamarkoz (concentration) can be applied to any task, from instructed movements and postures to everyday
activities such as studying, working, doing chores and even walking. In this broader sense, Tamarkoz is considered
to be a way of life. Anyone can practice and benefit from Tamarkoz, since Sufism knows no cultural, religious or
racial boundaries, and has no physical prerequisites.
Tamarkoz grants physical, mental and spiritual benefits, providing a healthier, more balanced body, a powerful way
to deal with stress, and an opportunity to explore the mysteries of the heart and discover the treasure within. The
main difference between Tamarkoz and other meditative traditions is its emphasis on the heart, which contains the
main link between the spiritual and physical realms. In the book Sufism and Wisdom, Hazrat Salaheddin Ali Nader
Angha explains, “The heart is the seat of knowledge in the teachings of Sufism. This is why meditation in the heart
is so crucial and important.”
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All the practices of Tamarkoz work together to bring about peace and tranquility within oneself, and the resulting
state of deep concentration facilitates the process of purification - of letting go of our attachments. The aim of
Tamarkoz is for the student to quiet the mind; and transcend the limitations, labels and boundaries imposed upon
him/her by society by tapping into the infinite source of knowledge and wisdom within. The practice of Tamarkoz
can exert a profound effect on all levels of the being - the physical, mental, emotional, and spiritual.
CLASS DESCRIPTION AND INSTRUCTION
This DeCal course includes a Tamarkoz Practice Section and a Lecture/Discussion Section. Students are required to
attend both each week in order to pass the class (see attendance policies below).
Note: Through practicing Tamarkoz together, a special group dynamic and group harmony will develop in each
class within the first couple weeks of the semester. In addition, each Tamarkoz Practice Section moves at a unique
pace with regard to the various Tamarkoz poses and exercises. Therefore, in order to maintain this balance and
harmony, students are strongly encouraged and politely urged to regularly attend the Tamarkoz Practice Section that
they signed up for. Thank you.
Section Times and Locations
Lecture/Discussion Section: Mondays 5-6pm in 101 Morgan Hall. Required for first time students.
Tamarkoz I Practice Section 1: TBA
Tamarkoz I Practice Section 2: TBA
Tamarkoz I Practice Section 3: TBA
Tamarkoz Practice Section
The Tamarkoz Practice Section is devoted to guided meditation practice. For the first few weeks, the focus will
primarily be on the first two elements of Tamarkoz (see below for the full list): clearing the mind and breathing
exercises. Then, we will gradually spend more time on Movazeneh, energy-balancing exercises and heart
concentration. Each class will incorporate elements of deep relaxation and visualization. Other activities include art
and candle meditations, outdoor Tamarkoz (weather permitting) and field trips to the local Sufi Center in Berkeley.
Students will be given ample opportunity to reflect on, and ask questions about, their personal Tamarkoz
experiences.
Note to students with physical disabilities and/or injuries: There are no physical prerequisites to doing
Tamarkoz. However, if you wish, we recommend that you inform your Tamarkoz instructor of your limitations in
advance of the session.
Lecture/Discussion Section
The purpose of the Lecture/Discussion Section is to provide context for the Tamarkoz Practice Section. Tamarkoz
students have reported that they are better able to enjoy, appreciate, and benefit from Tamarkoz when they have an
understanding of the principles, basic beliefs, and goals of Sufism, and the role Tamarkoz plays in achieving the aim
of practical Sufism, which is self-knowledge.
Each week, we will present quotations and teachings from a Sufi Master for contemplation. Sufi tales and poems
will be used to share Sufi wisdom on joy, peace, balance, harmony, knowledge, love and other topics. The goal of
Sufism is self-knowledge; thus, the teachings, stories and poems presented in class will elaborate on, and unfold, the
elements of this goal.
Required readings for the course include books (or chapters of books) written by Sufi Masters, articles on
meditation and Sufi poetry. Each class will include a brief lecture presentation on the week’s topic and assigned
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reading (see schedule), and their daily-life applications. Discussion questions based on the week’s assigned reading
will be woven into the lecture presentation and/or posed after the lecture portion.
Teachings
The class is based on the teachings of the Sufi Masters of the Maktab Tarighat Oveyssi (M.T.O.) Shahmaghsoudi
School of Islamic Sufism. In particular, we will focus on the teachings of Hazrat Salaheddin Ali Nader Angha, the
42nd Sufi Master; and Hazrat Shah Maghsoud Sadegh Angha, the 41st Sufi Master, of the M.T.O. Shahmaghsoudi
School of Islamic Sufism®.
What to Bring to Each Section
Tamarkoz Practice Section: Bring a yoga mat for sitting and lying on the floor. Wear loose, comfortable clothing
that you can stretch in. Please note that we will be removing our shoes each class, so please bring/wear socks. Bring
your Tamarkoz Journal, an open mind and a receptive heart.
Lecture/Discussion Section: Bring your Tamarkoz Journal, the assigned reading for the week (the book and/or
the Reader), an open mind and a receptive heart. Students are expected to have done the assigned reading before
class per the schedule below.
REQUIRED TEXTS— Available through Amazon. Please purchase all books before the start of the term.
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Dawn by Hazrat Shah Maghsoud Sadegh Angha (tinyurl.com/tamarkozbook1)
Manifestations of Thought by Hazrat Shah Maghsoud Sadegh Angha (tinyurl.com/tamarkozbook2)
Sufism: The Bridge Between Religions by Hazrat Salaheddin Ali Nader Angha (tinyurl.com/tamarkozbook7)
Sufism: The Lecture Series by Hazrat Salaheddin Ali Nader Angha (tinyurl.com/tamarkoz4)
COURSE OBJECTIVES
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To become familiar with the principles and teachings of Sufism
To learn about and experience the key practices and benefits of Tamarkoz® (Sufi Meditation)
To learn about the spiritual aspects of Tamarkoz® and its significance in the journey to self-knowledge
To experience the Sufi practice of Zikr (Sufi Chanting of Remembrance)
To experience a Sufi Center (Khaneghah, or "House of Presence")
Other course objectives include:
o To relax, release stress and rest
o To clear the mind and refocus
o To lighten up, let go and Be
o To cleanse and get rid of negative emotions
o To cultivate the spirit and feel alive
o To explore the purpose of life and your true self
GRADING
Grades will primarily be based on on-time class attendance and participation (50% of grade). Attendance will be taken
at the beginning of each class period.
Students are required to attend the Lecture/Discussion Section and the Tamarkoz Practice Section each week.
Students are allowed 2 absences from the Lecture/Discussion Section and 2 absences from the Tamarkoz Practice
Section. After the second absence, percentage points will be reduced from the students’ overall course grade.
Note: It is imperative that students arrive to class on time in order to enjoy the full benefit of the meditations
during Practice Section and to avoid disrupting other students once Tamarkoz has begun. Therefore, doors will
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close 15 minutes after the start time of the Tamarkoz Practice Section and late students will not be allowed in.
Students should also attend the Practice Section for which they registered, for the duration of the semester.
STUDENTS TAKING THE CLASS FOR 1 UNIT:
Attendance and Participation ............................................................................................................................................ 50%
Lecture/Discussion Section (No more than 2 absences) ......................................20%
Tamarkoz Practice Section (No more than 2 absences) .......................................20%
Sufi Center Visit ...........................................................................................................10%
Weekly Tamarkoz journal entries ..................................................................................................................................... 25%
Weekly Check-in Questions (2 questions) ...................................................................................................................... 25%
Total ....................................................................................................................................................... 100%
STUDENTS TAKING THE CLASS FOR 2 UNITS:
Attendance and Participation ............................................................................................................................................ 50%
Lecture/Discussion Section (No more than 2 absences) ......................................20%
Tamarkoz Practice Section (No more than 2 absences) ........................................20%
Sufi Center Visit ...........................................................................................................10%
Weekly Tamarkoz journal entries and practice at home ............................................................................................... 20%
Weekly Check-in Questions (2 questions) ...................................................................................................................... 20%
Final Research Paper (required to pass) .......................................................................................................................... 10%
Total ....................................................................................................................................................... 100%
STUDENTS TAKING THE CLASS FOR 3 UNITS:
Attendance and Participation ............................................................................................................................................ 50%
Lecture/Discussion Section (No more than 2 absences) ......................................20%
Tamarkoz Practice Section (No more than 2 absences) ........................................20%
Sufi Center Visit ...........................................................................................................10%
Weekly Tamarkoz journal entries and practice at home ............................................................................................... 10%
Weekly Check-in Questions (2 questions) ...................................................................................................................... 15%
12 Book Reports ................................................................................................................................................................. 15%
Final Research Paper (required to pass) .......................................................................................................................... 10%
Total ....................................................................................................................................................... 100%
COURSE REQUIREMENTS
Weekly Tamarkoz Journal Entries - Required of ALL students
See below for a detailed explanation of the graded items noted above. Contact the course facilitators with any
questions.
Weekly Tamarkoz Journal Entries
All students are required to bring and maintain a Tamarkoz Journal (any type of notebook). Write your full name
and your section day/time on the inside your journal cover. The journal is a place for you to reflect on and articulate
how you are doing with the concepts in the class, and to log your progress and experiences with practicing
Tamarkoz. Therefore, you will be making two types of entries in your journal each week:
Part 1: Reflect on Sufi Teachings
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All students: Write one paragraph responding to and reflecting on the assigned reading for that week. You should
include direct and/or indirect quotes from the readings that resonated with you, and reflect on how these Sufi
teachings - and the Sufi teachings discussed in class that week - apply to your life.
Part 2: Reflect on Tamarkoz Practice
1 unit students: While we do not have a requirement for hours spent practicing Tamarkoz at home, we recommend at
least 1 hour per week in order to make your journal entry meaningful. Write one paragraph reflecting on the
Tamarkoz experiences that you had the past week at home and in class. Write down the dates and times that you
practiced, and write down what your experiences were and your reflections.
2 unit students: You are required to complete a total of 2 hours of Tamarkoz practice at home that week (not
necessarily all in one sitting). Write at least one paragraph for each hour of Tamarkoz practice (i.e. 2 paragraphs
per week). In your journal entry, write down the dates and times that you practiced, the Tamarkoz exercises you
engaged in, your experience practicing Tamarkoz that week (at home and in class), and your reflections on your
practice.
3 unit students: You are required to complete a total of 4 hours of Tamarkoz practice at home each week, which
includes 1 hour of journaling (it doesn’t have to be all in one sitting). Write down the dates and times that you
practiced, and write down what your experiences were. We expect to see at least one paragraph for each hour of
meditation (i.e. 4 paragraphs per week).
We will collect journals twice during the semester so that we can give you feedback and guidance as necessary (see
course schedule for collection dates). Additionally, questions and comments from your journals will be used
(anonymously) to enrich the class discussion.
Bring your journals to each class section: You are strongly encouraged to write down the meditation exercises
taught in the Tamarkoz Practice Section in your Tamarkoz Journal so you can refer to them as you practice at
home. You are also encouraged to take class notes in your Tamarkoz Journal during the Lecture/Discussion
Section.
Weekly Reading Check-in
In order to confirm and challenge your understanding of the course’s assigned readings, we will dedicate the first
ten minutes of each lecture class to a few questions regarding the reading for the week. We will use your
submissions to write down attendance every week so be sure to come to class on time and ready to think critically
about the reading and possibly share your responses with your classmates. The answers will be graded for
correctness and this will determine your “weekly reading check-in” grade.
Weekly Book Reports - Required for students taking class for 3 units
The weekly book reports required of 3 unit students are 3-5 page long essays reflecting the week’s assigned reading.
Book Reports are due electronically to [email protected] every Friday 11:59pm. Students must include
their full name, Tamarkoz Practice Section time/day and Lecture/Discussion Section time/day in the body of the
document. The file name should be in this format: “Section Full Name Book Report.” For example, “Monday Sahar
Yousef Book Report 1.docx.” The guidelines for this assignment will be discussed in class.
Final Research Paper - Required for students taking class for 2 and 3 units
The final research paper should be 5-7 pages long, doubled-spaced, 12pt font, with APA style citations. The paper
can be on any topic relevant to the assigned readings for this class. A good paper incorporates a clear presentation
of your topic, uses the assigned texts to explore that topic, weaves in quotes from the texts and lecture slides, and
brings in personal experiences to show the everyday/practical aspects of the topic. Students should submit an
electronic copy of their final paper to [email protected]. Students must include their full name,
Tamarkoz Practice Section time/day and Lecture/Discussion Section time/day in the body of the document. The
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file name should be in this format “Section Full Name Final Paper.” For example, “Friday Sahar Yousef Final
Paper.docx”. Deadlines can be found in the calendar below.
Academic Integrity: As with any other UC Berkeley class, students in this DeCal are obliged to comply with
the UC Berkeley Student Code of Conduct, and are subject to discipline for academic dishonesty, such as
plagiarism. Any paper submitted by you and that bears your name is presumed to be your own original work, and
has not previously been submitted for credit in another course unless you obtain prior written approval to do so
from your Tamarkoz course instructor.
TENTATIVE COURSE SCHEDULE
Week
Reading Due
Description
Week 1
Sep 12 - 16
None
Tamarkoz Practice Section: Introduction to Tamarkoz
Lecture/Discussion Section: Introduction to Sufism
Week 2
Sep 19 - 23
Dawn &
“Introduction” to
Manifestations of Thought
Tamarkoz Practice Section: Harmony of the Mind and Body
Lecture/Discussion Section: No Class
No lecture class on Monday due to Holiday
Week 3
Sep 26 - 30
Ch 1-4 of Bridge
Between Religions
Tamarkoz Practice Section: The Realm of the Heart: An Introduction
Lecture/Discussion Section: Sufism and Truth, Knowledge & the Prevalent
Informed Center
Week 4
Oct 3 - 7
Ch 5-8 of Bridge
Between Religions
&
“Meditation vs.
Medication” (available
on bCourses)
Tamarkoz Practice Section: Awareness Balance Control
Lecture/Discussion Section: The Health Benefits of Meditation
Week 5
Oct 10 - 14
Theory “I” (Reader)
Tamarkoz Practice Section: Wheel of Life
Lecture/Discussion Section: Neuroplasticity and Change through Sufi
Principles
Week 6
Oct 17 - 21
“Sufism &
Knowledge”, “Sufism
& Peace”
in Sufism Lecture Series
Tamarkoz Practice Section: Art Activity
Lecture/Discussion Section: Sufism and Unity
JOURNALS WILL BE COLLECTED AT TAMARKOZ PRACTICE
Week 7
Oct 24 - 28
“Sufism & Islam”
in Sufism Lecture Series
Tamarkoz Practice Section: Electromagnetic Centers of Energy
Lecture/Discussion Section: Sufism and Physics
Week 8
Oct 31 - Nov
4
“Sufism & Wisdom”
in Sufism Lecture Series
Tamarkoz Practice Section: Nature Meditation (if weather permits)
Lecture/Discussion Section: Sufism and Islam
Week 9
Nov 7 - 11
Expansion and
Contraction within Being
(available on
bCourses)
Tamarkoz Practice Section: Tamarkoz Toolbox
Lecture/Discussion Section: Sufi Psychology
No class on Friday Nov 11
Week 10
Nov 14 - 18
Sufism: The Reality of
Religion (available on
bCourses)
Tamarkoz Practice Section: Candle Meditation
Lecture/Discussion Section: Review
JOURNALS WILL BE COLLECTED AT TAMARKOZ PRACTICE
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Week 11
Nov 21 - 25
Manifestations of Thought
(Ch. 1, 2, 3, 4)
Week 12
Manifestations of Thought
Nov 28 - Dec
(Ch. 5, 6, 7, 8)
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No class – Thanksgiving holiday
Tamarkoz Practice Section: Field Trip to Sufi Center
Lecture/Discussion Section: NONE
FINAL PAPER DUE ON DEC 2ND.
Key Elements of Tamarkoz : Sufi Meditation
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Clearing the Mind develops control of the neural circuitry of the brain and consciously slows down brain waves.
This halts habitual interference from thoughts, diminishes emotional reactions, and prepares us physically and
mentally for concentration. It is only possible to experience serenity by achieving silence and complete rest of the
mind and body. Through clearing-the-mind exercises, we learn how to break away from our constant stream of
thought and become more receptive.
Breathing Exercises focus on increasing respiratory capacity and controlling the rhythm and duration of
breathing. This ensures maximal oxygenation, helps to regulate other vital processes and reduces reactivity to
outside stressors. Breathing is the most basic form of life nourishment, and conscious, controlled, guided breathing
is the connecting link between mind, body and spirit. Guided breathing increases inner awareness, quiets the mind
and tells the body to relax.
Movazeneh® is the Sufi art of balancing and harmonizing the body. The practice of Movazeneh is unique to the
M.T.O. Shahmaghsoudi School of Islamic Sufism, developed and implemented by the current Master of the school,
Hazrat Salaheddin Ali Nader Angha. The focused, slow movement exercises, accompanied by deep breathing,
stimulate and balance the Electromagnetic centers and the flow of vital energy through the entire body. Through
the practice of Movazeneh, the practitioner focuses their awareness on a single point. Through concentrated
movements, this awareness is expanded from that single point to the entire body, allowing the person to experience
equilibrium, and become more in harmony and receptive. Movazeneh integrates three elements: physical
movements, deep breathing and the Electromagnetic energy of the body.
Deep Relaxation increases inner awareness and allows the body to recuperate, energize and revitalize. It places the
body in a receptive mode. It teaches muscular control, and provides a way to relieve tension and reduce stress. The
deep relaxation techniques of Tamarkoz enable us to purify our mind, emotions and body.
Visualization enables us to develop new pathways of receptivity. Our mind is trained to block and deflect whatever
does not fit into its classification system or framework. It is only when the mind stops using its habitual framework
that we can conceive and experience other possibilities. The visualization techniques of Tamarkoz help to free our
mental energy from our habitual mental modes, and enhance our well-being by opening the way to the vastness of
experience.
Heart Concentration provides neurological and sensory training, which enables us to learn to gather all of our
energies and concentrate them like a laser beam on our heart. The goal of Tamarkoz is to enter the realm of the
heart, where the gateway to knowledge begins to open. The human brain, just like a radio that has a scope of
transmission-reception, has a bounded aptitude. In order to increase this range, one has to appeal to those waves
conceived in the heart. Therefore, the student has to concentrate on his/her own heart to receive the news beyond
the ability of the brain. When we meditate through the heart, we expand our finite consciousness and enter the
infinite vastness, where the ups and downs of this life and the physical self do not exist, and peace and tranquility
prevail.
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Tamarkoz : Sufi Meditation Tips and Guidelines for Class
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Approach each class session with an open mind and an open heart – and be patient. This is the top
piece of advice that former Tamarkoz students would like to pass on to you!
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As you make your way to class, work on relaxing your mind and body. This can be done simply by being
silent, taking some deep breaths, and making an effort to observe and enjoy the natural scenery as you
walk/bike/drive to class. If you must rush to class for whatever reason, it is strongly advised that you take a
moment to catch your breath and gather your thoughts and energy before you enter the meditation room –
otherwise, you risk carrying in with you the nervous energy.
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Stretch before class. As soon as you enter the meditation room, please secure your personal space by setting
up your yoga mat (in neat rows, starting from the front of the room). Typically, the first 10-15 minutes of class
are spent sitting cross-legged on the floor. In preparation for this, many students find it helpful to do some leg,
hip and lower back stretches on their yoga mats before class begins, to relax the body.
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Wear socks. Tamarkoz allows the practitioner to activate their electromagnetic sources of energy. Sufi wisdom
teaches that the energy our bodies generate through Tamarkoz is most easily lost through the feet when they are
exposed.
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Wear loose and comfortable clothing that you can stretch in. Also, remove belts. Tamarkoz involves
Movazeneh, which is a type of movement meditation. Wearing comfortable clothing (e.g. sweats) and removing
belts helps the energy and the breath flow through the body uninhibited, and allows the practitioner to
comfortably and fully partake in the exercises.
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Wear layered clothing with breathable fabrics. Tamarkoz involves deep relaxation and visualization that
typically occur while lying on the floor. Generally, a person’s body temperature can drop while practicing these
elements. Wearing layers will allow the practitioner to avoid getting cold, a distraction that can prevent one from
entering a state of deep relaxation.
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Refrain from partaking in cardio exercises for at least one hour after class. Tamarkoz works on quieting
the system and tapping into our subtle energies. Doing any type of intense activity afterward is like trying to go
from 15mph to 90mph too quickly – it can be harsh on the system.
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Refrain from eating a heavy or greasy meal for at least one hour before class. Having a heavy and/or
greasy meal before class will likely make your system preoccupied with digestion. However, there is no need to
come to class hungry; it is okay to eat! In fact, it is recommended that you don’t try to meditate on an empty
stomach. Otherwise, your hunger pangs may distract you. Moderation is key.
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Refrain from smoking for at least half an hour after class. Tamarkoz involves deep breathing exercises,
which work on expanding the chest cavity, increasing lung capacity and oxygenating your system. It can be
counterproductive and especially damaging to the system to smoke after making such physiological progress.
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Remove jewelry and metals from the body, or consider not wearing them to class. Tamarkoz works with
our body’s electromagnetic sources of energy. Jewelry, and even wires present in some types of clothing articles,
has the potential to interfere with one’s ability to fully benefit from the energy-activating exercises.
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Turn cell phones off completely as soon as you enter the meditation room - don’t just place them on
silent. Also, place them out of sight. Of course, not only can cell phones disrupt the class if they buzz, beep or
light up, but have you ever noticed that sometimes we know the phone is going to ring before it rings? Or have
you ever thought of someone, and then they call? Turning your phone off completely will prevent your
concentration from being interrupted by these types of waves. Also, if you have a wristwatch that beeps on the
hour, please program it to silent when arriving to class. The smallest of sounds can be distracting – especially for
students new to Tamarkoz.
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Arrive on time. It is important to arrive to class on time in order to partake in the mind relaxing exercises,
which comprise the first element of Tamarkoz and create the foundation for an effective meditation session.
Also, students arriving after the Tamarkoz session has started, as quiet as they try to be, always unintentionally
disrupt the concentration of the other students. For these reasons, doors will close 15 minutes after the start
time of the Tamarkoz Practice Section (i.e., 5 minutes after “Berkeley time”), and no one will be allowed to
enter after that point. Please do not knock on the door if you arrive and the door is closed/locked, as this will
disrupt the meditation class.
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Use the restroom before coming to class. Also, if you tend to get thirsty, have a drink of water before class,
or consider bringing a bottle of water with you to class. If you need to step out in the middle of the meditation
session for any reason, please be advised that you will not be allowed to enter until class has ended. Students
should not knock on the door to be let back into class, as this will certainly disrupt the meditation session
currently in progress. Think of a meditation class like a movie theater: You don’t want to disrupt other people’s
experience, and you don’t want to miss anything!
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Let go. Most importantly, during Tamarkoz, let go of any expectations about what you're supposed to be
achieving or experiencing. Instead, focus on just being – work on existing in the moment.
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