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1. Awaken Your Inner Wisdom

Begin Where You Are - Foundations of Attention, Presence

& the Breath

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This first phase is where everything begins—not with effort or answers, but with the quiet courage to stop, sit, and listen. Most of us are taught to do, to fix, to improve. But here, we begin by simply learning to be with ourselves.

 

You’ll learn how to sit—not just physically, but with presence.

How to listen—not just with your ears, but with your whole being.

And how to begin again—each time your mind wanders or your body resists, you’ll learn to return without judgment.

 

This is the practice of attention, of grounded awareness, of reclaiming your breath as your anchor. It’s also the practice of discernment—learning to sense the difference between the looping voice of thought and the quiet, intuitive current of your inner wisdom.

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 In this phase, you will:

Understand what “being present” actually means—and why it’s so rare

Learn the foundations of how to sit: posture, support, comfort, and adaptability

Build attention like a muscle through repetition, breath, and compassionate noticing

Begin training your mind to return—without force, without judgment

Explore the difference between habitual thought and deep intuitive knowing

Learn how breath regulates focus, emotion, and nervous system balance

Practice short, structured sits with clear beginning, middle, and end

Take home simple daily rituals to interrupt autopilot and return to self

Discover how awareness isn’t an escape—it’s a homecoming

Shift from unconscious reaction to conscious presence in everyday tasks

Begin to create a rhythm of stillness inside a noisy, fast-moving world

Experience relief in knowing you don’t have to fix anything to begin

 

 2. The Inner Terrain - Mapping Emotions, Reactions & Sensory Awareness

•Learn to recognize emotions as energy—not moral judgments

•Explore the physical sensations of fear, grief, joy, and anxiety

•Identify and interrupt your own reactive patterns (without shame)

•Use the body as a barometer for truth, boundaries, and restoration

•Soften around discomfort rather than tightening against it

•Start to track how emotions rise, peak, and pass—like waves

•Witness the difference between a feeling and the story around it

•Practice returning to the breath instead of escaping through distraction

•Reclaim agency: respond instead of react

•Create a felt sense of safety in your own skin

 

3. The Patterns That Bind Us - Attachment, Aversion & the Stories We Tell

•Learn the five primary ways the mind reacts to threat or desire

•Track how clinging, resisting, and spacing out keep us looped in suffering

•Uncover how narratives (“I’m too much,” “I’m not enough”) drive our choices

•Practice meeting discomfort without needing to resolve or escape

•Begin letting go of inner performance and false identities

•Shift from avoidance to contact—even with strong emotions

•Unhook from judgment by naming inner voices with gentleness

•Replace moralizing (“I should feel…”) with mindful inquiry

•Learn that healing isn’t fixing—it’s seeing clearly

•Find freedom in not always needing to know, solve, or win

 

4. Who Am I, Really?Self-Inquiry, Ego Patterns & the Illusion of Control

•Ask powerful questions like “Who is aware of this thought?”

•Watch the identity of “the one who suffers” begin to soften

•Notice how roles (helper, achiever, avoider) become masks

•Explore the quiet difference between personality and presence

•Practice loosening your grip on control, approval, and outcomes

•Let go of trying to be the perfect meditator, teacher, or person

•Experience the body as a home, not just a project

•Allow space for not-knowing without panic

•Step into a more spacious identity built on presence, not performance

•Begin trusting that what’s real doesn’t need to be held so tightly

 

5. Working With the WorldRelationships, Boundaries & Everyday Triggers

•See others not as enemies or saviors, but mirrors

•Explore how mindfulness changes communication patterns

•Practice staying present during conflict without collapsing or attacking

•Set energetic and emotional boundaries from clarity, not defense

•Respond to others with awareness instead of old programming

•Learn how to be kind without abandoning yourself

•Understand when discomfort is a signal to stay—or to walk away

•Find the sacred in conversation, caregiving, parenting, and conflict

•Stop over-giving as a way to earn love or worth

•Practice presence while remaining fully in relationship with others

 

6. Insight & the Nature of Reality - Emptiness, Impermanence & Direct Experience

•Explore the truth that everything changes—and why that’s liberating

•Practice seeing thoughts, emotions, and sensations arise and pass

•Drop into the present without needing to label or narrate

•Experience the peace of no agenda, no identity, no striving

•Begin dissolving the self-image you’ve been clinging to

•Rest in open awareness: what happens when you don’t resist life?

•Learn how to live with uncertainty without collapsing

•Gently question what is real and what is projection

•Taste the simplicity of “just this” moment

•Discover that joy doesn’t have to be dramatic—it can be still

 

7. Compassion & Emotional MaturityLoving-Kindness, Self-Forgiveness & Emotional Integration

•Offer kindness to yourself without waiting until you “deserve” it

•Practice loving-kindness meditations for self, others, and even those who hurt you

•Recognize how judgment of others is often a reflection of inner pain

•Learn how to feel big feelings without losing your ground

•Experience grief, anger, and shame as portals—not problems

•Heal the fear that compassion makes you weak or passive

•Understand forgiveness as a nervous system release—not approval

•Let tenderness be part of your strength

•Use compassion to stop the war inside you

•Practice being with emotion, not being consumed by it

 

8. Embodiment & Energy - Somatic Awareness, Chakras, Rest, Pleasure & Regulation

•Move from “thinking about your body” to feeling from within

•Use the breath to shift energy—upward, downward, or neutral

•Explore chakras as centers of focus, intuition, and tension

•Learn practices that support sleep, digestion, and hormonal balance

•Connect with your senses to rediscover grounded joy

•Let go of shame around rest, desire, or pleasure

•Notice how your body tells the truth faster than your mind

•Use somatic tracking to reduce panic, overwhelm, and shutdown

•Learn to discharge excess energy through movement or sound

•Reclaim the body as sacred—not decoration or machine

 

9. Living Practice - Daily Integration, Purpose & the Sacred Mundane

•Apply mindfulness to eating, walking, driving, and decision-making

•Turn ordinary moments into rituals of care and awareness

•Discover meaning not in big breakthroughs—but in daily presence

•Use brief pauses throughout the day to reset your mind and body

•Find your personal rhythm of practice, not someone else’s structure

•Let your values guide your schedule and speech

•Recognize resistance as part of growth—not a reason to quit

•Find beauty in repetition, silence, and simplicity

•Stay connected to intention without perfectionism

•Live with fewer regrets and more conscious choices

 

10. Letting Go, Letting In - Releasing, Receiving & Deep Trust in Life

•Practice letting go of patterns, people, and beliefs that no longer nourish

•Understand that receiving requires courage, not just openness

•Explore why over-giving often hides a fear of being seen

•Learn to welcome support, love, rest, and tenderness

•Make peace with what didn’t happen the way you hoped

•Sit with loss without trying to fill it

•Celebrate what you’re becoming by grieving what you’ve outgrown

•Use ritual or movement to mark transitions

•Let go of fixing and drop into presence

•Return again and again to the breath, the body, the now