Daily Practice (20-30 minutes)

1. Morning Check-In (5 minutes):
   • Rate your current emotion on Abraham Hicks’ 22-Step Emotional Scale (1 = Joy, 22 = Despair).
   • If below 10 (Contentment), use the Reaching-for-Relief technique:
     • Ask: “What’s the best-feeling thought I can find right now?”
     • Write 3-5 better-feeling thoughts (e.g., “Things always work out for me”).
   • Journal your emotional state and insights.
2. Focus Wheel Practice (15 minutes):
   • Choose one area of resistance (e.g., finances, relationships).
   • Draw a small circle and write your desire in it (e.g., “I am financially abundant”).
   • Draw a larger circle around it.
   • Write 12 believable, positive statements in the space between circles (e.g., “I always have enough for my needs,” “Money flows to others, so it can flow to me”).
   • Feel the shift in your vibration as you write.
3. Rampage of Appreciation (10 minutes, before bed):
   • List 20+ things you appreciate from your day (e.g., a good meal, a kind word).
   • Feel genuine gratitude for each item.
   • Note any emotional uplift in your journal.

Daily Practice (20-30 minutes)

1. Segment Intending (Throughout the day):
   • Before each activity (e.g., work, errands), set a positive intention: “In this next hour, I intend to feel good and allow wonderful things to flow to me.”
   • Journal any outcomes at the end of the day.
2. Pivoting Practice (As needed):
   • When negative emotions arise:
     • Pause and say, “I don’t want this. What do I want?”
     • Identify the positive opposite (e.g., fear → confidence).
     • Reach for better-feeling thoughts (e.g., “I’ve handled challenges before”).
     • Appreciate the clarity the contrast provides.
   • Record pivots in your journal.
3. Advanced Focus Wheel (15 minutes):
   • Create focus wheels for all major life areas (e.g., career, health, love).
   • Revisit and refine wheels as your vibration improves.
   • Journal any vibrational shifts.

Daily Practice (25-35 minutes)

1. Heart Coherence Meditation (20 minutes, morning):
   • Sit comfortably, eyes closed, hands on heart.
   • Breathe slowly: 5 seconds in, 5 seconds out.
   • Focus on your heart center and generate gratitude or appreciation.
   • Feel warmth or expansion in your chest.
   • Sustain this feeling for the entire session.
   • Journal your experience (e.g., sensations, emotions).
2. Elevated Emotion Practice (5 minutes):
   • Choose one elevated emotion daily (e.g., gratitude, joy, empowerment).
   • Practice generating it without external triggers:
     • Visualize: “I feel overwhelming gratitude for [future success].”
     • Feel the emotion in your body.
   • Journal the emotion and any insights.
3. Breaking Routine (Throughout the day):
   • Change one automatic behavior daily to disrupt old neural patterns:
     • Take a different route to work.
     • Use your non-dominant hand for tasks.
     • Sit in a different seat at meals.
   • Note changes in your journal.

Daily Practice (35-50 minutes)

1. Extended Meditation (30-45 minutes, morning):
   • Phase 1: Body Awareness (10 minutes):
     • Scan your body, releasing tension.
     • Move from Beta (waking state) to Alpha (relaxed state).
   • Phase 2: Mind Observation (15-20 minutes):
     • Observe thoughts without attachment.
     • Gently return focus when your mind wanders.
     • Enter deeper Alpha or Theta (subconscious) state.
   • Phase 3: Future Self Embodiment (10-15 minutes):
     • Visualize your desired future self (e.g., confident, abundant).
     • Feel their thoughts, emotions, and energy.
     • Embody their state fully.
   • Journal your meditation experience.
2. Mental Rehearsal Practice (5-10 minutes):
   • Before Sleep: Rehearse the next day as your ideal self (e.g., confident in meetings).
   • Morning: Rehearse key events with perfect outcomes.
   • Use all senses: see, hear, feel, taste, smell the experience.
   • Journal any shifts in confidence or clarity.

Daily Practice (50-60 minutes)

1. Clear Intention Setting (5 minutes):
   • Write specific desires with clarity:
     • Outcome (e.g., “I am a successful entrepreneur”).
     • Emotion (e.g., “I feel empowered and free”).
     • Why you’re worthy (e.g., “I am capable and driven”).
   • Review and refine in your journal.
2. Broadcasting Meditation (45 minutes, morning):
   • Generate heart coherence (as in Weeks 5-6).
   • Hold a clear mental image of your desire.
   • Feel the emotion of the wish fulfilled.
   • Visualize sending this signal to the quantum field.
   • Release attachment and trust the process.
   • Journal your experience and any synchronicities.

1. SATS (State Akin to Sleep, 15-20 minutes, nightly):
   • Preparation (5 minutes):
     • Lie in bed, relax your body from head to toe.
     • Enter a drowsy, hypnagogic state (between wake and sleep).
   • Scene Construction (5-10 minutes):
     • Create a 5-15 second scene implying your wish is fulfilled (e.g., shaking hands with a new boss).
     • Use all senses: see the smile, hear congratulations, feel the handshake, smell the office.
     • Feel emotions like pride, gratitude, or joy.
   • Repetition (5 minutes):
     • Loop the scene 5-10 times until it feels natural.
     • Fall asleep in the feeling of the wish fulfilled.
   • Journal the scene and emotions the next morning.
2. Assumption Practice (Throughout the day):
   • Mental Diet Checklist:
     • Align inner conversations with your desired reality.
     • Pivot from old thoughts to assumptions (e.g., “I am successful”).
     • Speak about desires as accomplished (past tense).
     • Ignore sensory evidence contradicting your desire.
   • Daily Exercises:
     • Morning “I AM” Statements (5 minutes):
       • Write 10 “I AM” statements (e.g., “I AM wealthy,” “I AM loved”).
       • Feel the truth of each statement.
     • Living in the End (Throughout day):
       • Act, think, and feel as if your desire is already true.
       • Ask: “How would I behave if this were real now?”
     • Revision Technique (5-10 minutes, evening):
       • Review your day and identify unpleasant events.
       • Rewrite 1-3 events in your imagination as you wish they had happened.
       • Feel the revised scene vividly.
       • Journal the revised scenes.

1. Gratitude and Appreciation (5 minutes):
   • Write or say 10 things you’re grateful for.
   • Feel genuine appreciation to raise your vibration.
2. Heart Coherence Meditation (10-15 minutes):
   • Generate elevated emotions (gratitude, joy).
   • Focus on heart-brain coherence.
3. Set Your Intention (5 minutes):
   • Assume the feeling of the wish fulfilled.
   • Declare: “Today, I live as my desired self.”

1. Revision (5-10 minutes):
   • Rewrite any negative events from the day.
   • Feel the revised scenes as real.
2. SATS (10-15 minutes):
   • Visualize your wish fulfilled as you fall asleep.

SATS Scene:

• Setting: Your ideal workplace.
• Action: Shaking hands with a boss or client, receiving congratulations.
• Senses: See their smile, hear “Congrats!,” feel the handshake, pride in chest.
• Emotions: Pride, gratitude, success.

Daily Assumptions:

• “I AM a successful [job title].”
• “Opportunities flow to me effortlessly.”
• “My talents are valued and rewarded.”

SATS Scene:

• Setting: Romantic dinner or walk.
• Action: Partner expressing love or appreciation.
• Senses: See their gaze, hear “I love you,” feel their touch.
• Emotions: Love, joy, security.

Daily Assumptions:

• “I AM deeply loved and cherished.”
• “My soulmate and I are happy together.”
• “Love flows naturally to me.”

SATS Scene:

• Setting: Bank or making a purchase.
• Action: Seeing a high bank balance or receiving a payment.
• Senses: See numbers, hear “Payment received,” feel security.
• Emotions: Gratitude, freedom, empowerment.

Daily Assumptions:

• “I AM financially abundant.”
• “Money flows to me from multiple sources.”
• “I AM a money magnet.”

• Morning (5 minutes):
  • Scan for resistance (e.g., doubts, fears).
  • Use quick affirmations: “I am worthy,” “This is possible.”
• Throughout the Day:
  • Notice limiting thoughts. Say: “Cancel, Clear, Delete.”
  • Replace with empowering assumptions (e.g., “I AM living my desire”).
• Evening (10 minutes):
  • Review blocks that arose.
  • Use a clearing technique (e.g., revision, focus wheel).
  • Sleep in the feeling of worthiness.