Tantrika Institute 21-day challenge notes, 2021

Teachings from Hareesh (Christopher Wallis), Tantrika Institute, 21-day

challenge
Vijnana Bhairava Tantra Sutras – foundational scripture not studied in this course.
‘Tantra is about learning how to want your life, and not someone else’s’.

Sarada Tilaka Tantrum is a scripture sharing the Yamas (values) and Niyamas (personal
invitations). This is also where the seven-point chakra system is introduced.

Days 1-10 will cover the 10 Yama’s, or values, on the spiritual yogic path. They serve to guide us on how
to be together in a community.

The Niyamas are invitations to cultivate qualities. Hareesh presents them in a specific order (Listening,
Pondering, Faith, Self-Discipline, and Contentment) to reinforce and map onto one another creating a
cycle, a constant flow, propelling one forward.

Day 1 – January 10: Satya = Truth

The first Yama is Satya = Truth. The spiritual path is about an ever-increasing communion with the Truth.

1st Order Reality 2nd Order Reality

- What presents in our direct experience
- Whatever is happening before you have
thought about it
- Your reality before interpretation,
narrative, feeling about it
- Direct immediate experience
- How our mind represents what presents
- Constitutes all opinions, narratives, ideas,
and stories about our experience
- Anything you can say in words
- Emotions

Q: What is true?

A: Inarguable truths of the 1st order reality. Raw sensation before naming an emotion. Internal
contemplation that which is prior to any language. Sensations of the body without labeling them.

This is the essential discernment on the path to awakening.

Communicating Truth is 2nd order reality. Some thoughts are truer than others. Those that align with 1st
order nonverbal conceptual reality. These articulations are truer than others, but nothing articulated in
words can be completely true. (WOW)

How can you communicate Truth as accurately as possible? Truth is 1st person. You don’t inhabit
someone else’s body. You cannot see/experience/feel someone else’s reality for them. Thus, use ‘I’
statements, not ‘You.’ Using ‘You’ tells an untruth.

- I am experiencing this. My perspective is this … When I see you doing this, I feel that …
o Nonjudgmental, not suggest causation, correlator without causation
- Not: ‘You make me feel this way.’ Causation is not truthful language.

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- Note: When you do X, I feel Y. How you ‘feel’ has to be inarguable. If the other person can argue
back, you have not stated an inarguable truth.
- Requires that we get much more specific:
o ‘I’m feeling sad (or hurt or frightened or unsafe) because I want you to acknowledge (or
honor) my needs (or boundaries) in this situation.

The articulation of Truth is not a simple or straightforward affair. It requires us to separate our direct
experience from our interpretation of it.

Dialogue Example: Feeling troubled by the dynamic w/ another person. I would like to invite them to
look at the dynamic with me.

Step 1: Get consent. ‘Hey, could we talk? I would like to share something with you. Could you give me
your full attention for five minutes?’ Allow them to choose to accept or reject the invitation.

Step 2: ‘I feel this sinking feeling in my chest, and I’m feeling a little scared. I tell myself the story that
you are not that interested in engaging with me. That you do not care much about what my needs are.
Now I know that is my story, but I am afraid that it might be true, and I’d like to hear from you how you
are feeling about our dynamic, and whether you feel we have a positive flow or not. If not, how you feel
we might be able to address that.

Day 2 – January 11: Ahimsa = Non-Violence

It is impossible to live on this Earth without doing some degree of harm. Even just to eat, even if you are
a vegetarian.

Ahimsa – focus on minimizing harm as much as reasonably possible. No human is perfect at this. Just
keep trying. There will always be unintended harm that we inflict on people, and this Earth, by merely
existing. Strive to minimize that out of love – love for all beings, love for ourselves, love for this Earth.
Minimizing harm or our actions is an act of taking care of ourselves and others.

How do we minimize harm? Support what you love vs. tearing down what you hate, looking for harmony
between Truth and non-violence. This is the default orientation on the yogic path.

BODY:

- Refrain from violent actions and physical violence.

- Nutrition source and process – this is not simple. Example: Safe farmed fish vs. wild-caught.
Research is needed to ascertain the safest sources and methods.

SPEECH

- Brining our words in alignment with our deepest values

- Letting our words express support for those we wish to vs. attacking those we disagree with
- Hareesh recommended Marshall Rosenburg’s book Non-violent Communication The Center for
Nonviolent Communication | Center for Nonviolent Communication (cnvc.org)

MIND

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- How to be non-violent towards ourselves is easier said than done. The mind loves to beat itself
up.
- Is it the ‘I’ fundamental nature that beats itself up or the mind? It is your mind. It attacks itself
when it has not done what it has been conditioned to think it should do.
- Mental constructs: How a person should be and live, are culturally generated and culturally
implanted. The mind attaches to these pieces of cultural programming:
o This is what success looks like
o This is what failure looks like
o This is what a good person looks like
o This is what a bad person looks like
- When the form is off/not aligning, the mind attacks itself. Most people suffer from this.

The Yogic path seeks to attain Basic Sanity. Basic Sanity is the ability to learn from mistakes without self-
hatred of any kind. Choosing to give energy to life-enhancing vs. life depleting thoughts. What thoughts
you give energy to and those you do not is key. The problem is not having negative thoughts, it is
believing them. If you have them but do not believe them, they will not impact your happiness. They
diminish only if we give them energy and they are believed. Negative thoughts are the opposite of life-
enhancing.

Trying to control the mind is no-win. Instead, practice giving more energy to life-enhancing thoughts,
not life diminishing. Release focus and turn to enhancing thoughts, direct energy, nurture them.

Connection between movement, ability to move, motor and complexity.

Day 3 – January 12: Ksama (Shuhma) = Patience, Tolerance, Forbearance

When life gets ‘Shuh’ you get ‘Ma’

Pause, Breathe, Reflect … then act or speak.

Whatever you say or do quickest will be your most conditioned response. There is a benefit to pausing,
breathing, dropping into your center.

Triggers are unresolved experiences we carry around with us. There are many triggers; they can become
more harmful when we act on the unreflectively. Getting triggered is an opportunity to resolve
experiences.

Nobody overreacts. They are reacting to the proportion of unresolved experience they are carrying
around.

When triggered we are temporarily altered, deranged, intoxicated.

There is benefit and value to being tolerant of intolerance.

Day 4 – January 13: Dhrti (Dirt-ee) = Contented Constancy, Calm Resolve

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Dhrti has no exact equivalent in English. It is the wonderful virtue of unrufflable constancy and calm
resolve. Trueing your course through challenges.

The goal is to resolve to actualize JOY in this life experience.

It is good to have a clear sense of your goal through your practice. This is worth moving towards,
opening towards. On the spiritual path, it is best to have one goal ‘worth’ actualizing and one that you
‘can’ actualize.

Excerpt from a Buddha sutra:

Since there has arisen today in my heart a certain satisfaction. Since strenuous fixity of purpose
has settled down into contended constancy, or calm resolve (Dhrti). Since even in solitude, I feel
as if I am in the presence of a protector. Assuredly the value object to which I aspire is smiling
upon me (or worthwhile goal to which I aspire is turning towards me).

Day 5 – January 14: Krpa (Kerpa) = Compassion, Forgiveness, Mercy and

Kindness
What does it mean to practice forgiveness?

The opposite of forgiveness is hatred. Forgiveness is not the same as approval. When you hold hatred in
your heart, call it any name you will – a grudge, a sense of bitterness – it hurts you more than anyone
else. Forgiving yourself and others is an act of love towards yourself. You do not forgive someone for
their sake; it is an act of love by you, for you.

Forgiveness allows you to have a heart free of bitterness, resentment, or anger.

Forgiveness requires realizing that ‘at that time’ the person involved could not do differently. Their pain,
their beliefs, their resources, or lack of, their story are all factors in their actions ‘at that time’.

Forgiveness is beyond right and wrong and approval. It acknowledges ‘this is what happened,’ ‘I have
grieved it,’ and moving on. It is fundamentally a softening of the heart and a willingness to move on. A
grudge will keep you stuck in the past.

You do not have to tell someone you forgive them. It is something that happens in your own heart, for
your own benefit.

Keep opening, keep softening, keep cultivating your clarity of view. We are all doing the best we can
with the understanding we have, the resources we have, the pain we have. Through the noble and
giving act of forgiveness, the heart becomes pure. A forgiving heart is a pure heart.

Compassion = understanding someone else’s pain

Mercy = the opposite of condemnation

Kindness = a heart that is open, soft, and easily forgiving.

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Day 6 – January 15: Arjava = Straightforwardness

This value/yama is straightforwardness, honesty, frankness

It is a great contemplation – all the ways we are not straightforward in our life, with ourselves and
others (Example noted was a growth opportunity we try to weasel out of). Ask yourself what do I
already know to be true that I am not fully admitting to myself?

‘Shadow’ on the yogic path is any part of ourselves we are not willing to look at. It is not labeled bad, or
wrong, just any part we are not willing to look at. When we do, we bring it into the light of awareness.
We lay the groundwork for change by acceptance, and acceptance begins through straightforwardness.

Day 7 – January 16: Asteya (Asth-teya) = Not Stealing

One of the five yamas of the Patanjali Yoga Sutras.

Not taking that which is not freely given.

To take without consent.

Do not take what is not freely given.

This refers to more than just stuff – money, things, food – also refers to time, energy, space, presence

Social conditioning often stops people from speaking up when this is happening.

Ask people if they have time for you, and if they feel a ‘full yes’ to the request.

Karmic debt accumulates if we take what is not freely given.

Not meditating can be an example. We think we do not have time and we steal from ourselves the
chance to drop into our center. Drop in and find the still point at the center.

Be clear in relationships about the expectations of giving and receiving. Transactional relationships are
fine on the spiritual path if they are straight forward, honest and open.

Day 8 – January 17th: Mitahara (Mita-hara) = Consume Less

A great value for a modern yogi which literally means eat lightly, consume less, consume less in general.

The habit of overconsumption is linked to a sense of emptiness inside, a void that needs filling. We try to
fill the void through experiences – comfort food, seeking praise, shopping, etc. are all temporary fixes.

The long-term fix is to experience the void in a different way, as a sense of inner fullness. This is done by
entering into silent communication with the void, and making friends with it. The void can become
profound fullness of quiet presence.

The mind searches for why there is a void when it is simply human nature. Emptiness can feel like
meaningless ness and that can be scary, se we try to fill it. Allow it to be there, allow it to morph into

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inner spaciousness. By befriending the void, it becomes spacious openness full of quiet presence before
all thought, it becomes peaceful. The void cannot be filled, it is infinite openness.

The more you befriend the inner void and experience it as spacious openness and quiet presence, the
less you feel the desire to consume.

Spiritual Materialism – chasing mystical experiences. Mystical experiences are ephemeral.

Day 9 – January 18: Brahmacarya (Brak-ma-charee-ah) = Wise management of

sexual energy
In many contexts this means celibacy. A renunciate is supposed to practice celibacy. The yogic path does
recommend periods of celibacy to focus one’s energy on one’s studies or practice. To ‘entrain’ sexual
energy into a given goal. This can also mean moderation as there is such a thing as too much or too little
sexual energy. Good goal is neither repressing nor overindulging in sexual activity.

Orgasms are a beautiful natural part of our being and are healthy for us. Inculcated cultural shame can
impact the enjoyment.

The Prana Shakti vital energy is needed to inspire spiritual pursuit and practice.

Day 10 – January 19th: Savca (Show-cha) = Cleanliness

This is our final and tenth value. The values have been presented in order of importance. Those at the
start of the challenge override those at the bottom if there was ever a conflict.

This refers to cleanliness of home, living environment, practice space and body. There is something
beautiful and inspiring about beautiful clean spaces. Attention to a clean well-appointed practice space
supports the yogic path.

Good to ask, ‘what would it mean to clean up my house?’, both 1) literally (get rid of clutter) and 2)
figuratively (finish all extra tasks, have clear view of priorities and spend time on those goals). There is a
reboot/rebirth from letting go of ‘stuff’ held on to for reasons of attachment.

https://konmari.com/what-is-konmari-method/

(Days 11-20 will cover the 10 Niyamas or Invitations. The order presented reflects a map of the spiritual
path)

Day 11 – January 20: Siddharta-Sravana (Sidanta-Shravana) = Listening to the

teachings
It all starts with listening. This in and of itself is a spiritual practice.

The spiritual teachings are like a nectar and the mind is like a pot receiving the nectar.

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However, a mind already full to the brim with thoughts of how things are and should be is not opened to
receiving more. We must have the space to receive the teachings, which may require emptying some of
our old beliefs. The joy of approaching with beginner’s mind is to be open and not try to fit the new in
with the old.

In addition, your pot can have a hole in it, caused by not focusing, distractions, multi-tasking, not
listening fully … Your pot can also have poison in it, from being over critical, negative about the teacher
and teachings, angry about anything new or different. Whatever nectar you put in will be tainted and
listening blocked by defense.

To fully listen to the teachings, you let them flow through you. This does not mean you believe
everything you hear. It means receiving fully, letting it all flow through you. Maybe all of it flow out of
you. Maybe something lands.

Open your heart, open your mind, open your body and let the nectar of the teachings flow through you.

Day 12 – January 22: Mati = pondering, reflecting, inquiry

This is the next invitation after listening. After the teachings wash through you, you hold them up to the
light of your own experience, and see if it feels true to you. Ask how this applies to your life? How could
you apply it more fully? Is there any aspect that does not feel right to you?

Bring your critical thinking faculties online. When you are reading or listening look for what lights you up
and take that to the Mati stage.

Then you ponder, you marinate in it, you look at it from all different angles, you find the Truth in it for
yourself.

You know you have done this successfully when you can share and talk about it with others.

“If you can’t show it you don’t really know it”

Day 13 – January 22: Astikya = Faith

After listening, marinating, and pondering you arrive at an understanding of the teaching that feels right
to you, something you can bet on. It has to be authentic and real to you.

This is not just believing. Believing is relatively superficial. Astikya is true faith. Something you are willing
to stake your life on. The willingness to proclaim ‘It Is’. Examples include:

- (Buddha) There is a truth worth realizing that will make life worthwhile even in the face of
death.
- God is real
- Consciousness is everything
- Awakening is real
- Liberation is possible

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- A deep abiding trust in the natural unfolding of this sacred magical life experience
- The Universe/Life knows what it is doing

It is powerful to discover what you have true faith in. True faith goes to the heart. That which is true in
all times, places, and circumstances.

Faith = Trust (Gary Falk)

Spiritual awakening is not possible without Astikya.

Day 14 – January 23: Tapas = Self Discipline

Practicing self-discipline to ‘live’ true faith through actions.

Self-discipline in every kind of regard: not overeating, getting up early to do meditation/practice,

consistency, pushing through one’s comfort zone to exercise more, pass through resistance …

Tapas is a helpful discipline. What you are doing must be healthy. Tapas is a gift.

Consistency is a big part of Tapas. Once we develop consistent good habits, they can serve us for years.

The spiritual path requires consistent practices.

Tapas produces heat. To discipline oneself generates beneficial heat. When you exercise you generate
heat. When you discipline yourself in a loving helpful way you find you have more energy, more
aliveness.

What is truly worth doing that does not involve some challenge?

Day 15 – January 24: Samtosa (Santosha) = Contentment, Satisfaction, Satiation

The order in which we exert the invitations can matter. First, we exert self-discipline (Tapas) then we
cultivate contentment (Samtosa) with the fruits or results of that discipline. It would not work so well to
do it the other way around. If we went for contentment first it would harder to exert the real effort
towards self-discipline.

Contentment can almost be an enemy of the spiritual process because it can dull the edge of yearning
for the Truth, for awakening. Let the longing drive our practice.

Yet we do not control outcomes and at some point, we need to derive contentment from our efforts.
This is a process that needs to iterate and reiterate many times: listening, pondering, faith, self-
discipline, and contentment. We cycle around and back to square one with beginner’s mind to go
deeper on the next pass.

Pause – rest in contented awareness of progress made.

Satiation = I have what I need and what I do not have I do not need = quiet confidence.

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Contentment is connected to gratitude. When you can feel how blessed you are. I am so blessed. I have
received so many gifts and so much grace in this life = contented and grateful.

It is a beautiful practice to survey your life and realize how much you have to be grateful for. How much
there is to be contented with. And determine whatever you do not have right now on the spiritual path
you do not need right now. Simply be content and take the next step.

Day 16 – January 25: Puja = Reverence, Adoration, Worship

In the relative sense this refers to the practice of Puja. Once one has practiced listening, pondering,
faith, self-discipline, and contentment, one feels JOY that wishes to be expressed and we do that
through Puja.

In the general sense this is an attitude of reverence, reverence for all things-the Earth, other humans,
other beings, your own body, the sunlight, the rain, a rose …

Puja is also both a practice (offering adoration to all things) and the result from practice.

It might also mean pushing your edge just a little bit; if you have a spark of love for someone or
something, you can nudge it into a flame.

Puja is also a ritual/ceremony of worship. It involves the five senses and five elements and is done with a
substrate for worship (a statue, a symbol, a crystal, something that represents the Divine). Often done
with incense, a bell, water, flowers, a flame, and food. The main thing is to offer with love things of
beauty to the Divine.

Since you are the Divine, this symbolizes the God worshipping God. The One reverencing Itself.

Day 17 – January 26: Dana = Giving, Generosity

On the spiritual path we often are looking for ‘what can I get?’ when the question should be ‘what can I
give?’ as we are enlarged and expanded by giving. When we frame on ‘what can I give?’ then we avail
ourselves to every possibility of expansion. ‘What can I get?’ reinforces our own contraction.

Be open to receiving, be very open to receiving, and you will see you receive so much more from an
attitude of generosity.

Give and receive as equals. Dana is giving without expectation. Giving for the joy of giving. Giving
because it is in your nature to contribute to the well-being of other conscious creatures.

This is not so easy. This requires consideration to ensure we do not give something that becomes a
burden and refers to charitable giving and altruism.

How can you make your life more beneficial than harmful given the unseen costs of our lifestyles?

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Day 18 – January 27: Hri = Humility, Turning inward to sacred center

With success in cultivating positive qualities on the spiritual path you may receive accolades from
others. Can you stay humble?

Your true nature is exquisitely, unutterably Divine, yet we could say the same thing about a blade of
grass. We are no more special than a blade of grass. This is the key to the whole mystery.

Realizing you innate Divinity brings you all the way down to earth. Equanimity. We all are It. You are
better than no one and no one is better than you. There is nothing to win and nothing to lose.

Hri is the willingness to soften and turn inwards to your own sacred center. It is a heart mantra.

Humility is a lack of obsessive self-concern. To be free of self-referencing. Even people who hate
themselves are not humble.

Cultivate the realization of your true nature in which you are aware of your absolute equality with all
beings. On the level of humanity itself you are equal with all of life.

Day 19 – January 28: Huta = Offerings into the Fire

Huta is also known as Homa and involves making offerings into consecrated fire.

Huta is something deeper on an esoteric level of pure awareness as taught by Abhinavagupta. Below an
excerpt translated by Hareesh:

‘All existent beings, things, mental and emotional states, consist in truth of the effulgent energy
of the highest Divinity. It is to obtain a firm and stable understanding of this that one makes ‘fire
offerings’ into the effulgent fire that is consciousness, the highest Divinity, hungering for the
aesthetic joy of devouring all things. Such a fire offering is in truth the disillusion of every
experience without remainder, leaving only that radiance, the effulgent energy’.

Everything is a manifestation of the Divine/God. Here on Earth, we experience things as separate

objects, yet everything is a perfect expression of the One. To help you experience this you do the
practice of Huta.

We make the fire offering by dissolving any experience without remainder. Come to realize
consciousness LOVES to savor experiences, all experience. If consciousness did not love this, we would
not have a diverse Universe.

Consciousness has the quality of savoring experience, of hungering for the JOY of devouring all things.

However, due to the conditioned mind we resist some aspect of given experiences:

- I like this part but not that

- I love this experience and want it to last longer
- I do not like this experience at all and want to push it away

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By resisting we fail to fully experience and digest and this leaves a residual in our psyches. Therefore,
Abhinavagupta suggests that we fully engulf and experience what happens as a blazing fire does.

The practice is to savor every experience completely and fully without remainder. What does this mean?
Tasting something delicious, smelling a flower, hugging a friend, as soon as the sensation is a little less
intense, we immediately move on to the next thing, we do not give ourselves time, a bit of extra time,
an additional moment to go deeper, to savor to completion. Let the experience fully finish, feel the tail
end, and then move on.

You can even savor the experience of being repulsed or disgusted. All is to be savored.

Day 20 – January 29: Japa = Repetition

Japa can mean mantra repetition done with a Mala (string of 108 beads). You take one bead a time,
touch in and speak the mantra into the bead.

Japa is also repetitive remembrance of you true nature. Teaching quoted from Ahbinavagupta text:

‘Japa has the purpose of giving rise to that state of self-awareness consisting of the heart. This
practice is cultivating within oneself the understanding that the ultimate reality exists as one’s
own essence nature, and that remains just as it is, fundamentally unaffected by the
differentiated things that constitute objects of consciousness whether internal, external or
other.’

Discovering our true innermost heart, and cultivating within ourselves the reality that Divinity exists in
us as our essence nature, and remains fundamentally unaffected by our ups and downs.

Experiential remembrance of our essence nature. Remember and dive into your essence nature in your
heart. Essence nature is unwounded and unwoundable, untraumatized and untraumatizable.

For every single human being this the most fundamental aspect and that which is ever free, unborn,
undying. You have to discover this for yourself. Attachment and aversion, all pleasurable and painful
states, let them all be there but not concerning yourself with them. That is where you find your infinitely
deep center.

Day 21 – January 30: Svabhava = Essence Nature

Lay aside judgement of self. You did your best and it deserves to be honored. You process is perfect for
you. Congratulate yourself.

We may be able to shed some of our old habits or thinking, but we will not shed all of it.

The 21-day challenge with a focus on the Yamas and Niyamas is about creating more and more
alignment between the BodyMind and Essence Nature.

According to the teachings of the yoga traditions your Essence Nature, your soul, is already perfect,
Divine, whole, and complete. It needs no improvements.

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Two aspects of the spiritual path:

1. Accessing your Essence Nature – dropping into your already existing Essence Nature more and
more frequently and more and more fully.
2. Aligning the BodyMind with Essence Nature – creating a natural harmony between the
BodyMind and Essence Nature. When the alignment is present and grows it is easier to drop into
Essence Nature, it creates a positive feedback loop. The 21-day challenge helps us cultivate the
qualities that foster this alignment.

We continue to verify the experience of our Essence Nature through our practice. Accessing at the
deepest level of our being, that which is fundamentally unwounded, unwoundable, untraumatized,
untraumatizable, already whole, already perfect, fully Divine.

You cannot realize the innate Divinity of all things and beings until you first realize the innate Divinity of
your innermost being. This is simply and experiential fact of the spiritual life.

The BodyMind is the level at which there is some work/maintenance required to massage misalignments
until they align, some digestion of past experiences until we access our natural freedom on the somatic
level as well.

There is no work to be done on the level of Essence Nature. It is perfect.

Drop in, hang out, enjoy, align …. Ah!

Fundamental presence is both empty and full at the same time. The simple feeling of being you prior to
any thought. Simply stop doing and drop into here. Become pure being. Simply being.

The end of the search.

Call Notes:

When you think you have your Astikya, go deeper. If it is ‘I am’ then ask yourself “What is the nature of
this ‘I’ that is aming?

Tantric Dharshana/View is different from other views. The non-dual tantric View should be immersed in
for 6-24 months. Patanjalian View is different from the Tantric View.

Nature abhors a vaccum. As we give things up, release, we create space, openness – something comes in
to fill it – a power of Grace, a new revelation, or love.

As the practice continues, we move from more detail to less, more effort to less, more technique to less
– this can occur in a sitting or over a lifetime. As in breath lengthening, this is advised up front as part of
settling into a sit.

Simplicity is at the end of the path. The mind wants to be satisfied with the details before it surrenders
to awakening.

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Looking for alignment of View, Practice and Fruit to the goal of attaining an inner happiness that is not
dependent on external circumstances. Don’t take a single step because you think you should, let it be
organic. Nothing is wrong with you now.

Phratibha = innate Wisdom. Invite the Wisdom of the body. When doing listening practice ask the body
to let one know what it needs to know.

Vata Pacification calms down Kundalini.

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