Week 13

Week 13: Full Nervous System Routine (1-2 hours/day)

Activity 1: Breathwork (20 minutes)

• Begin with 20 minutes of deep breathing exercises (alternate nostril or diaphragmatic breathing).

Activity 2: Gentle Yoga Flow (30 minutes)

• Continue with a longer yoga session focused on balance and breath.

Activity 3: Cold Exposure + Walking Meditation (30 minutes)

• Use cold showers or face immersion (10 minutes) followed by 20 minutes of mindful walking.

Activity 4: Full Body Relaxation + Visualization (20-30 minutes)

• End the routine with a guided relaxation or visualization meditation.

Bonus Activity

Trauma Meditation (Guided 1) (Guided 2)