Meditation | strengthen your awareness and intentional focus.

Meditation is a powerful tool to train your attention. The more present we are to who we are now and who we are becoming, the more consciously we can walk the path of Transformation.

As a practice, meditation is simply focusing awareness on a single object. The object of meditation can be your breath, a word, a feeling, a mantra, a problem/challenge, a memory, or a visualized version of your future Self.

Form the object of your meditation as an image to bring into your mind during meditation.

Before we direct our attention to the object of our meditation, it helps to direct our awareness to our physical body and surroundings:

• With your eyes closed, bring your awareness to your five senses:

  • What can you smell?

  • What can you hear?

  • What do you feel?

  • What can you taste?

  • What can you see (yes, with eyes closed)?

• Or you can do a quick body scan, spending a few minutes scanning your body parts and limbs with your awareness.

Meditation Flow:

1. Close your eyes and tune into your senses:

   1. What do you hear, smell, feel, taste, and see (with eyes closed)?

   2. Do a brief body scan, bringing attention to each body part from head to toe.

2. Bring your focus to the object of your meditation.

3. When your mind inevitably drifts, gently return to your focus. No judgment.

4. When you feel complete with your object of meditation, gently return your awareness to your body, and come out.

Meditations for Transformation:

Define your object of meditation as described below, and use that object in the Meditation Flow above.

• Shedding Meditation: Your object of meditation: Visualize the version of you that holds old habits, thoughts, or limitations. Imagine these as sticky goo, dust, or smoke that can be wiped away. Shrink and fade that version until it disappears.
  
  

• Becoming Meditation: Your object of meditation: Visualize your radiant, future Self. See yourself embodying this version—how you move, speak, think, and relate. Add light, color, and vibrancy to the image.

Tip: 

1. Combine both meditations:

   1. Spend some time Releasing the old, then step into the new for a potent inner reset. Take some time to hang out and walk around in your new skin. Experience Life from this perspective.

   2. You can also: 

      1. take the Shedding Meditation image in your head, make it gray and smokey, 

      2. imagine you are grabbing it with your hands, like a curtain, and 

      3. with a sharp and powerful exhale, pull the image down into the bottom corner of your mind, shrinking the image to nothingness, instantly replacing it with the lively, vibrant image of your Becoming Meditation. 

      4. Repeat at least 10 times.
         
         
         

Journaling | Clarify your thoughts, strengthen your awareness, deepen your Vision.

There’s nothing quite like using a piece of paper to reflect your inner world back to you. In journaling, writing by hand is often more powerful, as it forces you to take your time, and really think about the next word. 

Writing is a boon. No other species can shape its thoughts on a page. Use that gift. It helps you see, refine, and grow your inner world.

• General Prompts:

  • What thoughts are you noticing lately?

    • Which ones are holding you back?

    • What do you want to believe instead?

  • What version of yourself are you becoming? How can you direct this?

  • What did you do today that aligns with the Vision of your Transformed Self?

  • What did you do today that misaligned with the Vision of your Transformed Self?

    • How do you feel about this? Does it feel okay, or do you need to change this?

  • What does an ideal week look like?

  • Write a letter from yourself 5, 10, 15 years in the future, addressed to you now.

  • Write about on of your life’s most challenging situations. Now imagine you are your best friend or mentor. What advice would you give?

  • Imagine a mentor or a figure you look up to. Write them a letter describing your life, a challenge, or a goal. Now imagine you are them, and write their response to your letter.
    
    
    

• Brain Dumps:

  • Set a timer for at least 5 minutes, up to 30 minutes, and simply write every task, idea, to-do, worry, or fear that comes to mind. Feel free to pause throughout. 

  • Great for creating space in your mind

  • Great for inviting insight and clarity

  • You can review, circle high priority items, and create an action item list. 

  • OR you can simply purge, move on, and never look back.
    
    
    
    

• Morning Pages (from The Artist’s Way by Julia Cameron):

  • Morning Pages alone can provide a Major Transformation. The exercise is simple:

  • Grab a notebook/journal (ideally blank, dedicated. I use ~6” x 8.5”).

  • First thing in the morning, before you do anything except use the restroom or drink water, sit down and simply write 3 pages, uncensored, unfiltered. Do not think. Just write whatever is there.

  • Don’t worry about what to write. If nothing comes up, write “I don’t know what to write” over and over,  or come up with a default sentence or word to write over and over until a thought comes across.

  • Don’t reread for at least two months. Let it flow and forget it.

  • This clears mental debris and strengthens your creative, intuitive mind. You may discover golden nuggets will appear as you write.

  • From personal experience, the magic starts happening well after page 1.
    
    

Breathwork | Regulate your nervous and immune systems, clear toxins, energize your body.

Breathwork means breathing with intention. Most of our time, our breath operates outside of our awareness. Most of us let our lungs do their own thing. We rarely guide the breath with focus or rhythm. That isn’t our fault—nobody taught us.

Yet breathing with intention shapes how we think, feel, and even how our hearts and the bones in our face develop. A daily practice can lower resting heart rate, boost heart-rate variability, and build mental strength. A daily breathwork practice may prove one of the most powerful and transformative habits you adopt.

Why Breathwork Matters:

• Daily practice rewires the body. Over time your lungs learn to move air more efficiently—in workouts and in everyday life.

• Stress tool on demand. A few focused breaths can steady you during an argument, a crisis, or an energy slump.

• Built-in for everyone. We all have lungs. We all follow the same rule: inhale and the heart rate rises; exhale and it falls. That rhythm is universal. While our subjective experiences of breathwork may differ, on a physical level our bodies respond to breathwork in predictable and uniform ways. Anyone can benefit from breathwork.

• Removing toxins—chemical and emotional. Breathwork clears out two kinds of waste.

  • First, the physical: every exhale carries toxins, delivered to the lungs via your blood.

  • Second, the emotional: over time the body stores stress—muscles clamp down, joints lock up, organs hold tension. That tension may surface on its own, yet it only leaves when we choose to release it. Breathwork is a reliable trigger.

Picture a lake. On a still day the surface is clear, but layers of mud lie at the bottom. Deep breathing works like a long spoon, stirring the lake-bed and lifting old debris. The water clouds up; then you can skim off the waste and let the lake clear again. The same thing happens inside us.

Catalytic Breathwork digs deepest. It churns the heavy silt at the bottom of your inner lake and clears the mud faster than gentle methods.

Breathe with purpose. Let the mud rise, clear it away, and watch the water settle into calm.

Key Benefits Summary

• Lowers resting heart rate

• Drops blood pressure quickly

• Trains healthy breathing under stress and exercise

• Circulates the body’s natural anti-inflammatory agents

• Can switch on the immune system (shown in Wim Hof studies)

• Raises brain-derived neurotrophic factor (BDNF) for brain growth

• Improves CO₂ tolerance

Gentle Breath Awareness Exercise:

• Connect your awareness to your breath.

• Technique:

  • Lie on your back, placing your hands, pillow, or book on your belly.

  • Inhale for ~5 seconds. Focus only moving your hands or the object on your belly. Chest stays still. Breathe into your diaphragm. This may take practice.

  • Exhale for gently for ~5 seconds. 

  • Keep your body soft. Try only using your breathing muscles to breathe. Keep your chest, arms, legs, head, neck all relaxed as you breathe. This is a gentle, quiet, flowing breath.

• The more we practice this kind of breathwork (subtle, quiet, gentle), the deeper our relationship with our bodies and breath grows. And the more we will get out of the other breathing techniques.

Heart Resonance Breathing:

• Heart Resonance Breathing improves our Heart Rate Variability (HRV)

  • HRV measures the tiny, natural changes in time between one heartbeat and the next.

  • A healthy HRV shows that your autonomic nervous system—your body’s built-in control center—is balanced. Low HRV can signal higher risk for heart problems.

  • Ongoing stress can upset the hypothalamic-pituitary-adrenal (HPA) axis. When that system is off, HRV often drops, pointing to possible stress-related illness.

• Technique:

  • Imagine each breath flowing in and out of your heart, rather than your lungs.

  • Breathe in and out for 4 to 7 seconds each direction (about 4.5-7 breaths per minute)

  • Just 5 minutes a day can improve your HRV and breath throughout the day.

  • For best results: one 20-minute session a day.

4-7-8 breathing:

• Inhale for 4, hold in for 7, exhale for 8.

• Great for anxiety, grounding, and pre-sleep.

• Try 5 minutes straight for best results, but just 3 of these breaths may go a long way.

Breath of Fire (aka “Coffee Breathing”):

• This is a great breath to build energy, wake you up, stimulate your mind and nervous system. It is also known as Coffee Breathing

• Technique:

  • Sharp, fast inhales and exhales through the nose into the belly.

  • Chest stays still. Aim for one full inhale-exhale cycle per second.

  • Do 20–30 breaths, then take one deep inhale and hold for up to 10 seconds.

  • Complete three or four rounds.
    
    
    

• Optional Coffee Breath power set:

  • After each round, take 10–30 full inhales (breathe into belly and chest), letting each exhale fall out naturally. 

  • Keep the breath connected (no pause at top or bottom)

  • After your 10-30 full breaths, blow out all the air and sit empty as long as comfortable.

  • Then, inhale fully, tense the body, hold 10 seconds, then release.

Box Breathing:

• Inhale 4, hold 4, exhale 4, hold 4 (or try up to 10 second counts each direction).

• Balances nervous system. Great pre-meditation or mid-day reset.

• Try 5 minutes straight for best results.

Catalytic Breathwork:

Catalytic Breathwork is a powerful, intentional style of connected breathing designed to ignite rapid transformation in the body, mind, and nervous system. Through rhythmic, often intense breathing patterns and strategic breath retention, it serves as a catalyst—dislodging repressed emotion, unlocking somatic tension, inducing altered states of consciousness, and rewiring habitual stress responses.

Here’s what happens inside:

• Sympathetic charge. Fast breathing lifts heart rate and energy.

• Parasympathetic rebound. The breath-hold that follows drops you into calm.

• Nervous-system training. Moving between these two states builds flexibility and resilience.

• Brain and blood shift. CO₂ tolerance rises, BDNF levels climb, and brain-wave patterns reset.

Think of it as breathing fire through your system:

• Breath that melts old tension.

• Breath that turns heaviness into fuel.

• Breath that pushes you toward the next version of yourself.

Types of Catalytic Breathwork include:

• Transformational Breath®

• Wim Hof Method

• SOMA Breathing

• Shamanic/Trance Breath

• Holotropic Breathwork

Movement Practice | Strengthen your vessel for the journey.

Your body carries the whole journey, so keep it strong, loose, and full of energy.

• Strength work and HIIT boost BDNF, helping the brain grow new neurons.

• Daily movement sharpens focus, sparks ideas, lifts mood, and improves sleep.

• Even a short session can clear heavy thoughts—just finish at least four hours before bed to protect your sleep.

A moving body supports a clear mind and an open heart.

Note: heavy exercise within hours of bed has been shown to negatively impact quality of sleep.

Try:

• Daily walks (10–20 minutes, ideally in nature)

• Bodyweight workouts (pushups, squats, rows) - use YouTube as a resource.

• Tai Chi, Qi Gong, or Martial Arts for mind-body awareness

• Short movement bursts in the morning to activate your day

• Get a trainer, lift weights,  fill a tote bag with stuff and do rows, squats, deadlifts, thrusters, etc. 

• Pump blood into muscles and joints: Bodyweight squats, pushups (elevated if needed), hip hinges, or any other calisthenic movement until you feel blood pumping into the target muscles. You can do this every day.
  
  

Getting your heart rate up for at least 5 minutes every day (especially if done first thing in the morning) may:

1. Give you more energy.

2. Improve your circadian rhythm.

3. Improve your sleep.

4. Improve your metabolism.

5. Improve your blood flow and resting heart rate.

It doesn't take much to nourish your body with movement. Just adding a 10-minute walk to your day can have a tremendous positive impact on your body & mind. In terms of building muscle, all you need is one hour of resistance training (total) per week . That’s just three 20-minute sessions!

Pattern Disruption | make your neural pathways malleable

Breaking routines, no matter how small, can rewire your brain and open new possibilities.

Simple Disruptors:

1. Brush your teeth with your non-dominant hand

2. Take a new route to work, the store, or on a walk

3. Sleep on the other side of the bed

4. Cook a regular meal with a new ingredient or spice

5. Wake up 7 minutes earlier

6. Stare at a wall for 15-30 minutes with no input

7. Every time you pull into your driveway, spend 2-5 minutes breathing or meditating

8. Eat dinner sitting cross legged at a tray/table on the floor

These minor shifts signal to your mind: we are changing. They loosen up rigid neural pathways and make room for new insight.

A powerful pattern disruption technique:

• Every time you notice an unwanted pattern or behavior:

  • Stop. 

  • Simultaneously clap your hands or snap your fingers and yell (out loud or in head) a word of disruption: “NO” or “STOP” or “HALT” or “ENOUGH” (use something that resonates. Be creative).

  • Do some sort of crazy, outlandish, ridiculous movement. 

  • Repeat to yourself in your head out loud the pattern or behavior you wish to establish in its place.

• Examples:

  • In a conversation, you get excited to relate while the other person is mid-sentence and begin to interrupt:

    • Stop yourself.

    • Internally speak  your word of disruption to yourself.

    • Imagine yourself doing a backflip.

    • Remind yourself that you respect the balanced  space of a conversation. 

    • Snap your fingers and say “sorry, I’m working on containing my excitement, please continue!”

  • In the morning, you instinctively reach for your phone after learning it can disrupt your whole day:

    • Stop yourself.

    • Clap or snap and say your word of disruption.

    • Jump out of bed and do a wacky dance, wave your arms, or do a quick spin.

    • Do some burpees, pushups, or squats, or grab a glass of water to replace the old, disruptive habit.

  • You have a thought of unworthiness, fear, or lack:

    • Stop the thought.

    • Clap or snap and say your word of disruption.

    • Do a wacky dance, wave your arms, or do a quick spin.

    • Think and reinforce the opposite thought you wish to embody.

Use these tools to help you to navigate, open, and work through the Doors of Transformation. Try them one at a time. Perhaps every day for a week. See how it fits, what the specific tool provides, and how you might be able to use it.

All of these tools will prove useful throughout your Transformation process. How they prove useful is up to you.