Todays Outline:

1) Setting an intention

2) Gratitude

3) Daily Reflection / Journal

4) Double X Meditation / 10-20-30 Breath

5) Continue Daily check in (Set Alarm) / Breathe Nose Only All Day

Recap Day 4:

Reflection / Mindset

Gratitude – Journal or Reflect on 1 or 2 things you are grateful for and try to feel a feeling of gratitude in your body.

Set an intention for this course, what you want to get out of it. Set an intention for your day today

Daily Exercises / Activites

Do the meditation below (Double X meditation)

Add new 10-20-30 Breath Exercise after your meditation above

Be Mindful to breathe ONLY through your nose the entire day. Ask for people to help keep you on track.


Don’t forget to set your alarm for 3 check ins.

Check in with yourself or your friend. Reflect on how you feel.

Take a few moments to fill out the survey.

Can you do us a little favor?

At the end of each day if you could take 5 minutes to fill out a quick survey it will help us tremendously to improve the 7 day experience.

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Day 1 Exercises
Day 2 Exercises
Day 3 Exercises