Inner Alchemy Writing

A Few Notes Before We Begin…

Each Morning Before Journaling:
“Enter the Elemental”

To begin, we listen. To the body. To the breath. To what is quietly asking to be known.

Start with the 5 Minute Practice Video: 

  1. Vajra Breathing

  2. Embodied Ritual via Nejang Yoga [Sequence Number 24]

  3. Vajra Pose 

Followed by 15 min of free write journaling:

Set a timer 5-15 minutes, whatever is available for you.
Try to keep pen to paper for the full time that you set, don’t overthink it, just keep writing. 

WEEK 4 — INTEGRATION / ALCHEMY

Inquiry: The calling back of what was scattered. The transmutation of fire into fuel. The soft landing after the long unraveling

Affirmation: I honor the elements within me — wind, fire, earth and water — and allow their innate wisdom to support me in balance, happiness and vitality.

Overview:  What does it mean to have holistic integration? rLung, Tripa, and Beken are moving through you — through your mind, your emotions, your nervous system. They come together, not as isolated forces, but as inner alchemy — the transformation that happens when you witness and and release what no longer fits, creating space and fuel for what you are calling in. This is the week of embodiment. Of gathering threads and weaving meaning. Of noticing what feels more like you — and what you’re finally ready to leave behind. Integration doesn’t mean it’s all tied up in a bow or time to move on to the next practice, next modality or next therapy session. It means you’re living differently now on a quantum level because of what you’ve moved through you and reclaimed. Integration requires practice to turn passing states into established traits. This week, we ask: What moves? What burns? What roots? And how can it all feel sacred?

Inner Alchemy in Balance / Integration in Motion:

  • You feel aligned with your body and emotional landscape

  • Negative self talk, criticism or irritation feels like it’s falling away

  • You’re able to pause before reacting, there’s more spaciousness to your interactions and awareness 

  • You begin to choose rest before collapse, eliminating the threat of burnout. 

  • You notice the familiar pull of old patterns but no longer obey automatically. You can call out traits you were previously holding onto and replace them with more mindful behaviors and thoughts patterns. 

  • You feel glimpses of clarity around your next steps, even if they’re still forming

  • You trust your pace more — not rushing to “fix,” but tending what’s real and present.

  • You aren’t judging yourself or others in the same way. 

  • There’s more wisdom, compassion, and access to heart space in all that you do

  • You speak, write, or move from a deeper, wiser place

Week 4 Writing Prompts

Day one: What has softened or shifted in you since the beginning of this journey?
(Look for the subtle shifts — softened edges, quiet wisdom, breath that goes a little deeper.)

Day two: What felt like “too much” in your life to deal with before, but now feels more manageable or less defining / heavy? (This is alchemy: not removal, but transmutation and transformation.)

Day three: What has shifted or softened in you by showing up every day to your own truth? (Name, thank and welcome this part of you) 

Day four: What tools, practices, or insights are you carrying forward as anchors? (You don’t need to remember everything. Just one thing that feels true.)

Day five: What have you outgrown or are you now ready to release — even if it once kept you safe? (Let it go with gratitude, not shame.)

Day six: What does embodied integration feel like? How will you know when you’re living in alignment, not just understanding it mentally? What are the physical shifts you’ll tune into? (Bring it into the felt sense. Write a letter to your present embodiment.)

Day seven: What new story are you writing now — not on paper, but with your life? What’s one thing you would like to see shift in 7 days from now, 7 weeks, and 7 months from now. (Let it rise from the roots, move from the fire, and speak with the wind.)

Final Inner Alchemy Reflection: What element are you most aligned with right now — and what element still feels most out of balance? How will you tend to what’s out of balance while honoring your higher truths? (Our true nature can not and should not be tamed)

WEEK 3 — EARTH / WATER / BEKAN

Inquiry: The ground of nourishment beneath the story. The rhythm of rest. The stillness that is at the core of all creation.

Affirmation: I settle into my trust in my own stability, rooting down to allow what’s needed to rise steady and sacred.

Overview:  Beken is the combination of earth and water elements — think the sturdy banks of a river, rich soil, and the slow, stabilizing energy that brings structure, nourishment, and emotional depth. It’s the force that allows things to take root, grow, and rest. Beken gives form to your body and softness to your heart. It’s the part of you that knows how to hold and be held. When Beken is in balance, you feel calm, grounded, and steady. You sleep deeply. You move at a pace that honors your body. You create from a place of rooted clarity instead of hustle or fear. You magnetize and draw in through strength and surrender, not through grasping, running or chasing. The movement here is subtle and slow, it’s the growth that powers a tall tree from a sapling. Slow, steady and determined. But too much Beken — or stagnation in the system — can leave you feeling stuck in the mud. These patterns can come from emotional overload, loneliness, grief, lack of movement, or overeating fatty and dense foods. Beken tends to hold on — to stories, to patterns, to comfort — long after they’ve served their purpose. To rebalance beken, steady movement is key. Warm, light foods. Creative play. Connection. Morning sunshine. Dancing, singing, sweat. Not to push through the heaviness — but to move through it and mix it up lovingly. When Beken is harmonious, everything in life becomes a juicy avenue for nourishment and generosity.

BEKEN In Balance:

  • Grounded presence 

  • Generous with resources because you feel resourced yourself

  • Able to access deep rest  

  • Body feels replenished, mind feels restored

  • Strong immunity, healthy vitality

  • Lubricated limbs – no stiffness here

  • Healthy appetite and easy digestion

  • Creative embodiment – you can manifest AND generate

  • Smooth, hydrated skin and hair 

  • Voice comes from a deep place inside of you, not high pitched or throaty

BEKEN Out of Balance:

  • Heaviness in the body or mind

  • Emotional numbness, fog, or apathy

  • Weight gain and fluid retention

  • Sluggish digestion and elimination

  • Sleeping too much but still feeling tired

  • Feeling creatively blocked 

  • A sense of “blah” without knowing why

  • Feeling apathetic or hard to motivate towards things you used to enjoy

Week 3 Writing Prompts

Day one: Where in your life are you craving more stability or structure?
(Beken loves predictable rhythm. Where can you create more of it?)

Day two: What does “enough” feel like in your body? In your day? In your story?
(Write from fullness, not lack.)

Day three: Where have you been holding on too tightly — to a belief, relationship, habit, or emotion? (What if letting go was the most grounded move you could make?)

Day four: Write about a time you felt grounded, connected, and clear. What made that possible? (Your roots remember. Revisit them.) 

Day five: When was the last time you felt deeply supported, restored or nourished? What gave you that feeling? (Let’s call it back.)

Day six: What is one area in life you ready to soften around? What’s the fear or perceived risk holding you back from surrendering there? (Beken doesn’t rush. It offers.)

Day seven: What do you need more of in your physical environment to feel supported?
(Beken is structure — make yours intentional.)

Final Bekan Reflection: Where do you feel creatively stuck — and what might help you get into flow without forcing it? If your inner earth could speak today, what would it say?
(Let it be slow. Let it be wise.Creation lives in invitation, not pressure.)

WEEK 2 — FIRE / TRIPA

Inquiry: The heat of transformation. The light of clarity. The burn that purifies. 

Affirmation: I tend to an inner sacred fire that illuminates my highest path.

Overview:  In Tibetan medicine, Tripa is your inner fire. It governs digestion — not just of food, but of thoughts, experiences, emotions, and even truth. It’s the energy of transformation and transmutation – the inner alchemy that drives clarity, courage, and metabolism. When Tripa is balanced, you feel focused, discerning, and motivated. You speak your truth with kindness. You know when to act — and when to pause. But when Tripa burns too hot, life can rage like an out of control fire. Tripa often ties back to our inner ambition and unresolved emotions that get in the way. It’s what happens when your sacred inner fire has no boundaries or container — it starts burning life down instead of illuminating the way.

TRIPA In Balance:

  • Decisive not reactive

  • Speak truth with compassion

  • Balanced hormonal cycles

  • Illuminates the way ahead - a guiding light 

  • Sparks healthy amount of ambition

  • Clear mind and courageous heart 

  • Bravery and strength 

  • Strong metabolism and healthy digestion

TRIPA Out of Balance:

  • Irritability or frustration that simmers beneath the surface

  • Constantly being triggered 

  • Anger that flares up 

  • Inflammation in the body

  • Hot digestion, heart burn/ acid reflux

  • Hot flashes, overheating, easily sweating

  • Being overly critical — of others or yourself

Week 2 Writing Prompts

Day one: Where in your life do you feel most clear and decisive — and what helps you access that clarity? (Call on your inner compass. What's already working?)

Day two: How do you respond when anger shows up? Can you trace it back to what needs care, change, or truth? When was the last time you got angry and what can you learn from it? (Anger is a messenger for your system to react to, not a mistake. Fire can burn, but it can also warm.) 

Day three: What does healthy ambition look like to you right now? Where does it become pressure or perfectionism? Where are you at in this balance in your main personal and/or professional goals. (Check your flame — is it fueling you or scorching you?)

Day four: Where in your life are you holding strong boundaries — and where might you need to reinforce them? (Boundaries help a fire stay directed, focused and productive.)

Day five: What energizes you in a way that feels sustainable? What drains you or lights you up too fast? (Let your fire teach you how to listen.)

Day six: What are you actively digesting — physically, emotionally, spiritually? What needs more time or care to process? (Fire metabolizes. Trust its timing.)

Day seven: Where have you recently practiced discernment — seeing something clearly without needing to judge it? (Fire reveals. Name what it’s shown you.)

Final Tripa Reflection: If your inner fire could speak today, what would it say. Where do you feel connected to your personal power right now? Are you using it responsibly or not? (Remember, power with, not control over.)

WEEK 1 — WIND / rLUNG

Inquiry: The winds of the body. The breath of inspiration. The mover of thoughts. The bridge between external information and internal spirit. 

Affirmation: I trust my breath and intuition to guide me to presence and possibility.

Overview: In Tibetan medicine, rLung (pronounced loong) is one of the three main energies that shape how we feel in our bodies and minds. It loosely translates as “wind,” because it’s all about movement — not just your physical movements like walking or digestion, but also your inner movement: your thoughts, breath, emotions, and energy. It is the force that carries the mind. It’s the vehicle of consciousness — meaning, when your mind races, your breath shortens, or you feel “all over the place,” rLung is at play.

Because it moves everything, it’s often the first thing to go out of balance — and when it does, it can impact everything else in the ecology of your being. Tibetan medicine sees rLung as both the beginning and the spreader of disease, especially when it comes to conditions rooted in stress, trauma, or mental overactivity.

This imbalance can be triggered by a lot of things — overstimulation, too much thinking, skipping meals, cold/raw foods, trauma, or just being too busy and burned out. And yet, when rLung is balanced, it’s a gift: it gives you your inspiration, your creative spark, your intuition, and your capacity to move through life with grace and flexibility.

This journey invites you to start there — with your breath, your mind, your sensitivity — not to pathologize it, but to listen to it. rLung isn’t something to be fixed or contained. It’s something to listen to and re-harmonize, with a kind and gentle approach. 

rLung In Balance:

  • Light, inspired, mentally clear

  • Intuitively connected 

  • Moving with grace and trust 

  • Creative ideas flow with ease

  • Calm breath, steady energy, present in the moment

  • Easy to get into sustained flow state, harnessing the wind like a sail

rLung Out of Balance:

  • Feeling blown off course 

  • Too many tabs open

  • Anxious, scattered or overwhelmed

  • Insomnia, light or restless sleep

  • Racing or intrusive thoughts

  • Dry skin, poor digestion, cracking joints

  • Easily overstimulated or emotionally adrift

  • Panic attacks or racing heart 

  • Overwhelm, worry, or burnout

Week 1 Writing Prompts

Day 1 — Where do you feel scattered or overstretched right now? What would it feel like to land? (rLung disperses energy — this is your call to return.)

Day 2 — What does your breath feel like today? What is it telling you? When do you hold your breath throughout your day (yoga, sex, talking to your boss, etc)
(Start here. It always knows what is not aligned.)

Day 3 — When do you feel most inspired — and what tends to blow that spark out?
(Catch the conditions that feed or dim your light.)

Day 4 — Who or what throws you off balance — and what helps you return to center?
(Track the gusts. Anchor the root.)

Day 5 — Where in your life are you rushing — and what’s beneath the urgency? (Not all movement is momentum.)

Day 6 — What thoughts are circling your mind today? Which ones feel like wind, and which feel like truth? (rLung is the motion of thought — but not all thoughts deserve airtime.)

Day 7 — What does rest look like when it’s actually restorative, not just collapse from exhaustion? (Think of a tree waving gently in the wind. What does that mean for you?)

Final rLung Reflection: Put a hand on your heart. What have you been avoiding feeling — and how might it be asking to move through you? If your inner wind could speak today, what would it whisper? (Let it move: gentle, honest and kind. Blocked rLung becomes stuck emotion.)