Bookends: A Morning And Evening Routine Reset

Door Eric Schott

Wat je zal leren

The first moments after waking and the final moments before sleep are two of the most powerful windows for shaping the nervous system and the subconscious mind. In this 4-day course, you’ll learn how to intentionally “bookend” your day with short, nourishing practices that activate clarity and energy in the morning, and promote deep regulation, integration, and subconscious rewiring at night. Each day includes: A 15-minute morning practice to energize the body, focus the mind, and set intentional direction for the day ahead A 15-minute evening practice to down-regulate the nervous system, process the day, and prepare the mind for restorative sleep Through a blend of breathwork, guided meditation, journaling prompts, visualization, affirmations, and gentle somatic awareness practices, you’ll learn how to work with your biology rather than against it. By the end of the course, you’ll design your own personalized morning and evening “bookends” — rituals that feel meaningful, sustainable, and aligned with your life. This course is ideal if you’re seeking: + More calm, clarity, and emotional regulation + A simple but powerful daily practice + Better sleep and nervous system balance + A grounded way to support personal growth and subconscious change No prior experience with breathwork or meditation is required. Music is "Heavenly Dreams" by Ambient Boy. Many thanks for your contribution!

Eric Schott

Pennsylvania, USA

Eric Schott is a breathwork specialist, Oxygen Advantage® Advanced Instructor, and nature-connected coach with a background in engineering and lifestyle design. His work focuses on helping individuals regulate their nervous systems, develop self-awareness, and create sustainable inner change through simple, embodied practices. Drawing from years...

Les 1

Welcome To Bookends: How To Intentionally Begin And End Your Day

In this opening lesson, you’ll be introduced to the core premise and structure of Bookends: A 4-Day Morning And Evening Routine Reset. You’ll learn why the first moments after waking and the final moments before sleep are such powerful windows for shaping your nervous system, mindset, and daily experience. Eric walks you through how the course is structured, what to expect from the morning and evening practices, and how these simple, intentional routines can help you cultivate awareness, regulation, and lasting personal agency.

Les 2

Day 1 Morning: Awareness And Foundation

This morning's practice introduces the foundational theme of awareness, the first step toward meaningful change. Through an energizing Kapalabhati breathwork practice, followed by meditation, visualization, affirmations, and gentle journaling prompts, you’ll begin to notice your breath, body, and inner patterns with curiosity and compassion. This session is designed to help you fully arrive in the present moment and set an intentional tone for the day ahead.

Les 3

Day 1 Evening: Reflection And Regulation

This evening bookend offers space to close the day through reflection and nervous system regulation gently. You’ll be guided to observe your day without judgment, explore patterns of presence and autopilot, and transition into balance using Nadi Shodhana (alternate nostril breathing). This practice supports calming the mind, softening the body, and preparing your system for rest and integration.

Les 4

Day 2 Morning: Repatterning The Day

In this morning bookend for Day Two, you’ll build on yesterday’s awareness by learning how to gently repattern your energy, breath, and mindset. Through an activating priming breath, guided visualization, and affirmations, this practice supports nervous system readiness while creating space for more intentional responses throughout your day. You’ll explore how regulation creates choice: allowing you to meet the day with clarity, steadiness, and openness rather than reactivity.

Les 5

Day 2 Evening: Settling The System

This evening bookend invites you to gently close Day Two by downshifting your nervous system and integrating what the day has offered. Through reflective awareness, regulating breathwork, and a guided body scan, you’ll support balance between effort and rest while allowing the body and mind to settle naturally. This practice creates a sense of completion: helping you release the day and prepare for deep, restorative rest.

Les 6

Day 3 Morning: Embodiment And Identity

Day Three marks a turning point in the Bookends journey as awareness and regulation move fully into embodied experience. This activating morning practice uses dynamic breathwork, embodiment-based meditation, and identity anchoring to help you feel alive, present, and grounded in your body. Rather than thinking your way into change, you’ll sense yourself from the inside out: allowing identity to emerge through presence, sensation, and lived experience.

Les 7

Day 3 Evening: Grounding The Day

This evening bookend invites you to gently ground the embodiment work of Day Three into rest and integration. Through reflective awareness, humming breath, and a heart-centered meditation, you’ll downshift the nervous system and allow the body to absorb the day’s experiences. This practice supports emotional integration, gratitude, and a sense of wholeness, helping you close the day feeling settled, supported, and complete.

Les 8

Day 4: Integration And Personal Design

In this final lesson, you’ll explore how to integrate the practices from the past three days into your daily life. Eric guides you through reflection, sustainable personal design, and tools for ongoing support, helping you create morning and evening “bookends” that are simple, adaptable, and aligned with your needs. By listening to your body, mind, and nervous system, you’ll cultivate agency, freedom, and a deeper sense of presence that extends beyond the course.

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