Introduction
Week's 1 & 2
Week's 3 & 4
-
Mindfulness/Meditation - R.A.I.N. technique (11:03)
-
Body awareness meditation (8:57)
-
Breathwork: Samavritti - box breathing - contraindications (0:46)
-
Box breathing - practice (6:32)
-
Ujjayi breath - ocean breath (5:37)
-
Viloma breath (5:19)
-
Self-mastery: Living with vitality (4:23)
-
Self-mastery: Make a plan (1:17)
-
Self-mastery: the choicepoint (6:03)
Week's 5 & 6
-
Meditation: Loving-kindness, theory (12:46)
-
Meditation: Loving-kindness practice (5:49)
-
Breathwork: Kapalbhati - skull shining (5:25)
-
Breathwork: Bhastrika - breath of fire - theory (4:55)
-
Breathwork: Bhastrika - practice (1:52)
-
Self-mastery: Working with thoughts (3:42)
-
Self-mastery: Cognitive diffusion (4:26)
Week's 7 & 8
-
Mindfulness: Gratitude and managing stress (5:13)
-
Mindfulness: Gratitude protocol & practice (17:10)
-
Breathwork: Bhramari - bumble bee breath (2:40)
-
Breathwork: Bhramari - practice (1:43)
-
Breathwork: Anuloma - alternate nostril breathing (4:35)
-
Breathwork: Anuloma practice (3:00)
-
Self-mastery: the power of forgiveness (20:58)
-
Self-mastery: the personal lie (5:28)
Week's 9 & 10
-
Mindfulness: mindful relationships (8:57)
-
Mindfulness: mindful relationships - practice (6:43)
-
Breathwork: Kumbhaka - breath retention - theory (10:44)
-
Breathwork: Kumbhaka - breath retention - practice (4:20)
-
Breathwork: Kumbhaka with Anuloma - practice (4:33)
-
Breathwork: Kumbhaka with Kapalbhati - practice (6:46)
-
Breathwork: Tummo - theory (3:10)
-
Breathwork: Tummo - practice (2:57)
-
Self-mastery: visualisation, affirmation & goal check (6:53)
Week's 11 & 12
-
Meditation: Integration (14:42)
-
Breathwork: Vyana - expansive breath - theory (4:08)
-
Breathwork: Vyana - practice (2:00)
-
Breathwork: Sheetali - cooling breath - theory (2:25)
-
Breathwork: Sheetali - practice (1:42)
-
Self-mastery: Power through fear & procrastination (4:46)
-
Self-mastery: Congratulations! (2:07)
