Leçon 1
Start Human, Start Present
Day 1 builds the foundation: a calm, human start you can repeat. We begin by settling the body so the mind can follow—upright posture, soft face, hands resting, and three unhurried breaths to down-shift the nervous system. You’ll then scan from head to toe, loosening the tiny bracings that accumulate overnight: smoothing the forehead, softening eyes and jaw, dropping the shoulders, noticing the natural movement of chest and belly, and feeling the reliable support of seat and feet. Next, we place attention on the breath as anchor. If it helps, you can count a short cycle (“one” on the inhale, “two” on the exhale, up to five, then begin again). If imagery isn’t your thing, simply feel the rise and fall where it’s clearest for you—nostrils, chest, or belly.
From this steadier place we add one genuine gratitude—something small and real: warm light, a friendly message, a quiet room. There’s no need to pretend life is flawless; we’re training attention to notice the good that already exists. Finally, choose a one-word intention—Patience, Courage, Kindness, Clarity or your own—and let your posture reflect it. With breath, gratitude, and intention aligned, you’ll close with a short pause, ready to carry this orientation into the first actions of your day. Consistency, not perfection, makes this powerful; today is about arriving in your own life before the whirlwind begins.
Leçon 2
Own What’s Yours
Day 2 protects yesterday’s calm by applying the Stoic dichotomy of control. Think of your attention like a budget: time spent on what you can’t control is wasted; time spent on what you can control buys progress and peace. We’ll use a simple two-column method with a real concern from today. In the Not Mine column go outcomes after your best effort, other people’s reactions, delays, weather, traffic, and algorithmic randomness. In the Mine column go preparation, breath, tone, first sentence, boundaries, the moment you choose to begin.
The practice guides you to feel the concern in the body (noticing its shape, weight or temperature), then to sort each part into the correct column. On long exhales you release what isn’t yours with a short line—“Choose well; accept the rest.” You’ll feel a literal lightening as muscles let go of what they cannot carry effectively. You then select one controllable action that matters today and state it clearly: “Today I will prepare my notes thoroughly,” or “I will pause before replying.” We rehearse that first minute once—calm breath, softened shoulders, clear tone—so the body has a preview when reality arrives. This is not passivity; it’s precision. You conserve energy for where it actually changes things, and you step into the day with responsibility and ease.
Leçon 3
Rehearse Your Best Self (Premeditatio Malorum)
Day 3 introduces premeditatio malorum—a gentle rehearsal of likely friction so you’re ready, not rattled. This is not catastrophising. We pick a manageable snag from today (a delayed call, a terse email, a long queue), then walk through the moment once while anchored in breath and posture. First, we apply yesterday’s split—Not Mine: the delay, someone’s mood, the queue; Mine: breath, first sentence, boundaries, timing. On an exhale we let the Not Mine drift: “Choose well; accept the rest.” Next, we rehearse the best-self version with three concrete elements: two slower breaths, shoulders loosening, and one clear line delivered in a calm tone. If you don’t visualise easily, you simply script it in plain words: “Breathe. Soften. Say: ‘Thanks for your patience—here’s the plan.’”
Why it works: rehearsal reduces shock, and where there is less shock there is more choice. The practice builds virtue as muscle memory—Patience, Courage, Justice or Wisdom expressed in a single behaviour. You’ll finish by anchoring the felt shift (more space in the chest, steadier breath, a sense of readiness) for three relaxed cycles. If at any point emotion spikes, we downshift to a neutral snag; the goal is composure, not strain. Over time this micro-training changes the default: you meet the day’s bumps with response instead of reflex.
Leçon 4
Cherish It—Today
Day 4 deepens gratitude using a compassionate form of negative visualisation. For 10–20 seconds we briefly imagine the absence of something we value—starting with very low-stakes items like a warm mug, a working kettle, morning light, or the ability to smell. Then we return deliberately to reality and feel appreciation more vividly. The move is short and gentle; its purpose is clarity, not sadness. Only if you feel steady do we touch a deeper focus such as a person you love or an important ability (sight, mobility). If that feels heavy, you stay with everyday items—this practice is adjustable by design.
Throughout, we use a short anchor line: “I cherish this—today.” Each repetition trains a habit of noticing—the mind learns to register gifts that routine normally hides. Gratitude here is not glossing over difficulties; it is choosing a stance that fuels good action and softens grasping. The session ends by anchoring the bodily feel of appreciation—often a warmth in the chest, a softer face, a slightly longer exhale. You’ll leave with one simple micro-action (sending a one-line thank-you or caring for something you use daily) so the reverberation continues. Practised regularly, this shift reduces irritation and increases patience: we hold what we love more gently and value what we already have.
Leçon 5
Choose How You’ll Be (The Virtues)
Day 5 is proactive: instead of waiting to see who you’ll be under pressure, you choose who you’ll be. The Stoics emphasised four cardinal virtues that map cleanly onto daily life: Wisdom (seeing clearly and choosing well), Justice (fairness, kindness, respect), Courage (facing difficulty with heart), and Temperance (self-control, balance, the right amount). You’ll scan your day’s likely tests and select one virtue that would serve best. Then you craft a single sentence—“Today I practise [virtue] by [specific action].”
Examples include: “Today I practise Temperance by pausing before I reply,” “Today I practise Justice by listening without interrupting,” or “Today I practise Courage by starting the hard conversation kindly.” If you visualise easily, you’ll picture the moment of doing it; otherwise you’ll repeat the sentence three to five times, feeling its meaning. We then embody the choice—broadening the chest a touch for Courage, softening shoulders for Temperance, receptive attention for Justice, tall and clear for Wisdom—so your posture and breath carry the message forward. Finally, we pair the intention with one predicted cue (“When the meeting starts… when the train is crowded…”). This simple pairing increases follow-through dramatically. The result is direction, not rigidity: a north star you can actually live today.
Leçon 6
View From Above
Day 6 restores proportion and belonging with the View From Above. You can choose one of two paths. The visual path invites you to “zoom out” step by step: from room, to building, to street, to city, to country, to Earth. From this height, you hold the whole: billions of humans starting their day with hopes and hassles much like yours. Your worry appears as a small dot in a vast living field; you breathe and it shrinks. The non-visual path uses numbers and time: you simply rate the worry 0–10 at different scales—this minute, this week, this year, ten years—and watch the number fall as perspective returns.
Both paths end the same way: you bring back one proportionate action guided by your chosen virtue. Perhaps you reduce a task by 20% and do the essential well (Temperance), soften your tone in an email (Justice), check facts before reacting (Wisdom), or say one clear thing and then stop (Courage). You finish by landing gently in the body—breath, seat, feet—remembering that while we are small in the cosmic sense, we matter locally to those around us. Practised regularly, this perspective keeps trivialities small and frees attention for what truly deserves care.
Leçon 7
The 10-Minute Stoic Morning
Day 7 weaves everything into one smooth ritual you can keep: presence, control, rehearsal, gratitude, virtue, perspective, and a brief integration. You’ll begin by settling the body and anchoring attention with three steady breaths and a short scan. Next comes a crisp reminder of the control split with the line “Choose well; accept the rest.” You’ll then rehearse one likely event so the body has a calm preview. After that, you’ll name three specific gratitudes, each sealed with “I cherish this—today,” before selecting a virtue and filling the line “Today I practise [virtue] by [action].” Finally, you’ll take the View From Above (visual or non-visual) to regain proportion and choose one proportionate action to carry into the day.
We close with three unhurried breaths, gathering the elements into one coherent feeling—like wearing a light cloak you can move in. This is not about controlling outcomes. As Epictetus reminds us, “Do not seek that things happen as you want, but want things as they happen, and you will flow well.” The point is to meet whatever comes with clarity, kindness, and courage. Set a simple morning reminder and repeat this sequence; consistency, not perfection, produces the change.
Leçon 8
Daily Booster — Stoic Morning Ritual (5 Minutes, Reusable)
A concise, minimal-guidance version of the full routine with longer pauses so you can drop straight in and practise without explanations. You’ll move through presence and body cues, the control reminder, one brief premeditation, three gratitudes, a one-line virtue intention, and a short perspective pass (visual or non-visual), then close with three steady breaths. Voice-only works beautifully; a very soft, low ambient bed is optional if it helps you settle. Favourite this track and use it on busy mornings, travel days, or whenever you want a reliable reset. The pattern is consistent on purpose: your mind and body learn the sequence and begin to settle the moment you press play.
