Day 1 · Cleansing · 15 min
Make the ritual Read the cleansing ritual once, all the way through. Do it. If you do not have the preparation yet, warm water and a soft cloth, with the same slowness and the same attention. Afterwards, sit for one minute and notice the skin of the face. Why today
The first act of attention is toward the body, because that is where you are.
Day 2 · Cleansing · 10 min
Notice the body Lie on your back. Arms a little away from the sides. Move attention slowly from the feet to the crown of the head, a few breaths in each place. Name each part silently as you reach it. Nothing to relax on purpose. Only to notice. Why today
Before the body can be trained, it has to be met.
Day 3 · Yoga · 20 min
Standing, and finding the ground Foundations 01. Follow the written notes if the recording is not yet published. Stand for five slow breaths at the end, counting four in and six out. Why today
Every posture that follows is standing, done differently.
Day 4 · Yoga · 20 min
The spine, and the breath Foundations 02. Cat and cow, led by the breath rather than by counting. Finish lying down, hands on the belly, feeling the breath move it. Day 5 · Yoga · 25 min
Sitting without pain Foundations 03. Try all three ways to sit. Choose the one you can stay in. Five minutes of slow breathing with the pacer: four in, six out. Day 6 · Meditation · 5 min
Three minutes with the breath Sit the way you chose yesterday. Play the guided sit. Three minutes. When the mind wanders, come back without comment. Afterwards, sit for one more minute without guidance. Day 7 · Meditation · 15 min
Ten minutes, and one question Set a timer for ten minutes. Sit with the breath, unguided. Afterwards, read the short note on sacca, truthfulness, in Learn. Write down one thing you noticed this week that you had not noticed before. That is the whole report. Why today
Seven days is not a result. It is the shape of a practice, once through.
