The Daily Essentials for Peace, Love, and Purpose

These are what I consider to be the daily essentials for raising your vibrational frequency, something that is absolutely crucial for Self-realization. In other words, these are daily essentials for living a life of peace, love, and purpose.

I first set out to make this list since I got discharged from the psychiatric ward. After years of research, experimentation, and practice, I am confident that these are the most important. Doing these to the best of your abilities, with faith, patience, and consistency, will help you to live a meaningful, enjoyable, fulfilling, peaceful, joyful, and love-filled life.

Each of these things will help you to raise your vibrational frequency, which will be a great friend of yours on your journey toward Self-realization.

If there are things in this list that you currently do not do consistently, simply focus on practicing one at a time every day until it no longer takes sustained effort. Do one at a time until it becomes automatic and you simply cannot see yourself going a day without it.

It also helps to visualize yourself doing it and the joy that comes with being healthier, having mental clarity, sleeping better, feeling younger, more joyous, and more at peace will help you tremendously.

Remember, make it as easy as possible to succeed. And faith is fundamental; do not bet against yourself. Above all else: if you are not having fun with this, you are doing it wrong!

The Daily Essentials

Daily Essential 1: Sleep Hygiene & Sleep Schedule

To the best of your abilities, follow a consistent schedule for going to bed and waking up. For example, I like to go to sleep at 11:00pm every night and wake up at 7:00am. You can tell your body to wake you up after getting enough rest, and it will do exactly that (that is, if your sleep hygiene is good). Otherwise, if you need an alarm, aim for eight hours. This gives you thirty minutes to fall asleep plus five full sleep cycles (each cycle is 90 minutes).

Sleep hygiene is basically doing things that will drastically improve the quality of your sleep.

Here are some of those things to do (and not do) within two hours of going to bed:

Daily Essential 2: Mind What You Eat


Drink spring water, or filtered water void of fluoride and enhanced with trace minerals. Purchasing a half-gallon reusable bottle was the best investment I ever made. There is a very high chance that most of you reading this right now are dehydrated, even if it is mild. Keep a bottle with you everywhere you go and sip from it throughout the day.

If you want to spice up your beverages:

  1. Raw, unfiltered kombucha (I love GT’s Synergy; this is not a sponsored statement)
  2. Tea (matcha, black tea, herbal tea, etc.). Be mindful most teas have caffeine (except just about every herbal tea)


Eat when you are hungry. Life hack: whenever you feel hunger, first drink a cup of water, then wait a few minutes. If you still feel hungry, ask yourself if you could go for some raw broccoli. If the answer is “no,” you are probably only feeling stressed, anxious, or bored—not hungry.

Avoid consuming the following:

  1. Fluoride (this is found in most dental hygiene products and water). When you brush your teeth, rinse your mouth very thoroughly so that you do not swallow any fluoride.
  2. Animal fats (with the exception of fish skin, which is actually healthy to have every now and then).
  3. Dairy products (most dairy products have sugar, sodium, and cholesterol, which wreak havoc on every part of your body. Other foods have calcium besides milk, and you can get plenty from plant-based supplements, which is what I took when I broke my arm and my doctor was amazed at how quickly it healed).
  4. Added sodium
  5. Soda, beer, energy drinks
  6. Artificial flavors and ingredients
  7. “Conventional” produce (i.e., produce laden with chemicals)
  8. Refined sugar and white flour
  9. Processed food (like chips, crackers, and most protein bars)
  10. Canned and processed meats (almost all of these are carcinogenic)
  11. Raw beans/legumes

Consume more of the following:

  1. Sauerkraut
  2. Leafy greens, such as spinach, arugula, lettuce, cabbage, bok choy, and so on
  3. Carrots, sweet potato, and red bell peppers (without the seeds)
  4. Cruciferous veggies, such as kale, broccoli, cauliflower, brussels sprouts, asparagus
  5. In-season fruits (not fruit juice, because that lacks fiber, which basically means you are drinking sugar); berries, bananas, apples, pears, pomegranates, melons, citrus fruits, and so on
  6. Walnuts, hazelnuts, almonds, pecans, pistachios, brazil nuts, and macadamia nuts (peanuts and cashews are not nuts; they are legumes. Legumes contain lectins, the defense-mechanism of some plants, which are inflammatory and incredibly difficult to digest).
  7. Wild-caught fish like salmon, cod, mahi mahi, and tuna (limit tuna the most, because it contains the most mercury, which is toxic)
  8. Olive oil (the more the merrier)
  9. Dark chocolate (the darker the better)

Pro tips:

  1. Please do not consume what you are allergic to
  2. Organic foods are best
  3. Eat food raw whenever possible and safest (cooking your food depletes it of biophotons. Biophotons are basically the source of light in food, which is literally what provides your body with the ability to produce its own light. This light is your life force, which is what helps you to live longer. Do not believe me? Research it online; it blew my mind)

Healthier substitutions for unhealthy foods:

  1. Coconut flour and almond flour instead of any other flour
  2. Monk fruit and stevia instead of any other sugar

Foods that are healthy for your pineal gland (Third Eye chakra), the part of your brain responsible for your perception of reality:

  1. Raw, organic cacao nibs
  2. Bananas
  3. Seaweed
  4. Garlic
  5. Lemon juice
  6. Goji berries
  7. Watermelon
  8. Hemp seed hearts

Dietary Supplements

I am not an expert on supplements, nor am I a medical professional or nutritionist, but there are numerous supplements that I know are incredibly beneficial to your health, because I have experienced immense benefits since taking them. I have heard the same testimony from many others. Here are some of those:

  1. Oreganol
  2. Rosemary extract
  3. Melatonin (best if you get it from direct sunlight), but I take 3mg every night and have felt amazing every morning ever since
  4. Vitamin D (best if you get it from direct sunlight), at least 5000 IU to at most 10,000 IU
  5. Fish oil (omega-3 is amazing for your brain)
  6. Quercetin and bromelain (amazing anti-inflammatory properties)
  7. Zinc (especially when people around you are getting sick)
  8. Vitamin C
  9. B vitamins (again, since I am not a qualified expert in this, I cannot make any strict recommendations, but the answers to your questions are widely available)
  10. Spices like turmeric, cinnamon, and ginger
  11. Herbs like mint, cilantro, parsley, oregano, rosemary, and so on
  12. Iodine (from kelp; easier and cheaper to consume it this way for most people)
  13. Plant-based calcium

Daily Essential 3: Meditation

As close to thirty minutes of meditation is best. I list numerous meditation practices in my book, realizing my Self in the psychiatric ward, section 2.B: Self-Love, Inner Peace & Healing. (You can find it here on Amazon.)

Daily Essential 4: Breathing Exercises

Five-minute sessions are enough to make a world of a difference in your daily life with regards to emotional control and mindfulness. I list numerous breathing exercises in my book (see above), in the same section as the meditation practices.

Daily Essential 5: Be Present

Be present and enjoy every moment as best as you can. Make your day a meditative pracitce.

Using at least one of the anchor points of the Triangle of Peace can make this easier for you, whether it is your own energy, your Here and Now, or the silence and stillness of the world around you.

You can also try building the following habit: whenever you notice that you are not present (either because you are overthinking, complaining, judging, or identifying with your pain): breathe. Just focus on your breath for a few moments—that is all it takes to help you anchor yourself to the present moment again. Here is a post on building habits that will help you with this!

Daily Essential 6: Listen to Your Heart

Be completely present and listen to your heart when you need to make important decisions, when you are not sure what to say, and when you feel negative emotions within you.

Daily Essential 7: Exercise & Stretch

Thirty to sixty minutes per day is incredibly helpful to every part of your body. Do what you can, and be patient with yourself if you do not yet exercise regularly. Do not force yourself to over-exhaustion. Rest days are crucial. Listen to your body, not your ego.

Pro tip: whatever exercise you do, focus on two things: proper form, and proper breathing. Do not hold your breath; do not hyperventilate. Also, warm up, stretch, cool down, stretch again. YouTube is your friend for all of these. Remember, take your time and listen to your body.

Daily Essential 8: Avoid Mind Pollutants

Avoid the following to the best of your abilities:

  1. Porn
  2. Drugs and pills
  3. Alcohol (red wine is probably the least harmful thing on this list)
  4. People who are constantly complaining or bringing you down no matter what
  5. “The News” (most of it is designed to make you feel fearful; be very mindful of what you are reading and listening to)

Daily Essential 9: Spend Time with Nature

At least fifteen to thirty minutes each day outdoors (the more the merrier).

Fifteen minutes of pre-noon sunlight is also incredibly beneficial to your mental health.

Daily Essential 10: Set the Tone and Pace for the Day

To the best of your abilities, set the tone and pace for the day as soon as you wake up. If you wake up feeling rushed, you will feel anxious throughout the day. If you start with a leisurely place, your day will be far more enjoyable.

Something I like to do in the morning that makes my day infinitely better is dancing.

Sandra Bullock said it best: “The rule is you have to dance a little bit in the morning before you leave the house because it changes the way you walk out in the world.” Ever since I started doing this, I found myself with a smile everywhere I go.

Daily Essential 11: Daily Empowering Self-Talk

Remember, the more emphatic you are, and the more you use your entire body, the better! This stuff is magic; I cannot live without this.

Daily Essential 12: Cleanliness

Maintain a clean body and a clean living space.

Avoid the following as much as you can:

  1. Toxic products (like some shampoos, scrubs, aftershaves, and body products with aluminum)
  2. Toxic environments (like parking garages, construction sites, abandoned buildings, and hospitals and doctor’s offices—people are there for one reason: they are sick. Do not live in fear, but who knows if what they have is contagious?)

Daily Essential 13: Laugh and Smile

Do something that makes you smile every day; even better if you make others laugh with you.

A powerful trick I learned from Tony Robbins in his book, Awaken the Giant Within, is, instead of walking or jogging: skip. Not only will you feel invigorated with joy and laughter, but you might make other people laugh in the process: win-win!

Laugh as much as you can; it is the best medicine. When we take life too seriously, we stop laughing. When we stop laughing, we stop playing. When we stop playing, our light begins to fade, and we find ourselves in a toxic, joyless, negative world, from the inside out. Therefore, laugh! Smile! You’re alive!

Make time to do what you love. Numerous studies show that working more than six hours per day (excluding breaks) is counter-productive, on average. Aim for at least three hours, no more than six, and you will find that you are more productive, you enjoy work more, and you do not burn yourself out.

Daily Essential 14: Practice Empathy and Kindness

As Saint Augustine said, “Love God, [then] do whatever you please.” Only goodness will come out of you. Remember, if you think God feels anger or hatred toward anything, then you have been misled. Love God, not the ego.

Every day, do at least one small act of kindness without expecting anything in return. This could be picking up litter you see on the sidewalk, forgiving someone, showing genuine interest and curiosity in a stranger and asking about them, paying for someone’s groceries, leaving an extraordinarily large tip to a hard-working barista, visit a local shelter and show the animals some love, visit a nursing home and ask the elderly about their favorite memories, show someone genuine appreciation and gratitude, and so on.


Do not overwhelm yourself by trying to take on all at once if you currently do not do these. There are twenty-four hours in a day—there is plenty of time to do all of these and still live an incredibly productive life, discover life’s mysteries, and explore your fantasies with your partner.

Hope that helps!

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