Lección 1
Benefits & Motivation for a Longer Practice
On Day 1, we'll discuss the benefits of a longer meditation, write down our personal motivations for going deeper into our practice, do a 10-minute session covering basic focus & awareness skills, and end on our daily takeaway: practicing the Front & Center focus concept.
Lección 2
Habits and Systems for a Successful Practice
On Day 2, we'll discuss the particular Habits and Systems you can implement consistently on a daily basis to ensure your meditation practice is successful and stable over time. Then, we'll do a 20-minute session incorporating Thought-Watching and Emotional Processing skills. Finally, we'll get in-depth for our daily takeaway on why doing One Thing at a Time, while simple, is the key to creating a consistent flow state and translating our practice into our lives.
Lección 3
Warming Up and Progressive Intensification
On Day 3, we'll discuss the important dynamic of Warming up Your Attention as you start to do longer sessions, by recognizing the progressive intensification that occurs and making the most of it. Then, we'll do a 30-minute session incorporating a detailed Body Scan, eventually finding a sense of progressive intensification with our ability to drop thoughts and stay in the flow of attention head-to-toe. Finally, we'll form a takeaway intention about embracing uncomfortable and pleasant sensations alike and staying in a grounded, unwavering presence with both, allowing us to remain in a steady, present flow state throughout our day.
Lección 4
Becoming What You Fully Focus On
On Day 4, we'll discuss the powerfully immersive and flow state-fostering skill of focusing 100% of your attention on something so that you experience the sensation of "becoming" that thing. Then, we'll do a 40-minute session, putting special attention on maximizing our attention on each point of focus until we eventually expand into a total awareness of the room & our immediate surroundings. Finally, we'll focus our takeaway lesson on practicing this skill of 100% attention and "becoming one" with whatever activities await us throughout our day, so we can experience the sensation of time disappearing and an immersive flow state.
Lección 5
The Anchor Point
On Day 5, we'll discuss the high-level skill of creating the "anchor point" in meditation, wherein we maintain a consistent flow of focus and awareness on the present without getting distracted for more than a second or two at a time, and how this can translate to a highly consistent flow state in daily life. Then, we'll do a 50-minute session, practicing the previous skills until we expand past our immediate surroundings and venture into the entirety of the space around us with our awareness, experimenting with creating the anchor point (if the potential for it arises spontaneously). Finally, the take-away lesson invites us to practice this rhythm of dropping thoughts with lightning quickness to stay in a fully present rhythm of focus on what's right in front of us throughout the day, until we notice this rhythm become effortless.
Lección 6
Leveraging the DPO Effect
On Day 6, we'll discuss how being aware of Duration, Path, and Outcome (as described by Dr. Andrew Huberman) can help you let go of the distracting, automatic processes that occur within the mind and sabotage your meditation, and instead, be fully committed — decisively — to the activity at hand. Then, we'll do a 60-minute session, deepening the previously practiced skills and making the most of the additional time to lock in and stabilize the anchor point effect, forging a potentially deeper flow. Finally, the take-away lesson focuses on practicing the power of decision that being aware of the DPO effect can afford us, allowing us to be decisively immersed in whatever activity we choose throughout our day.
Lección 7
No Expectations
On Day 7, we'll discuss how dropping expectations and consciously having none is the final key to creating a consistent, deep meditation practice. Then, we'll do a new 60-minute session with more space and silence to create an opportunity to strengthen your rhythm and set the stage for an incredibly deep experience. Finally, the in-depth after-session lesson will focus on committing to whatever practice you decide upon going forward. It will lay out several options including length of time, practice styles, guided or non-guided, music or silence — and mix & matching these. You'll be encouraged to determine a realistic but challenging practice and decide upon it so you can build on and benefit from it for the rest of your life, putting yourself in a position to live in a beautiful, deep flow of energy and attention.
