Welcome to Week 4


You made it to the last week. 

Finish stronger than you started but with equal excitement.

Congratulations on your dedication and determination to get you here. 

"Meditation can improve your life for the better by helping you to become less anxious and more focused."

Deepak Chopra


Daily Meditation

Seven Wave Sat Nam


According to Yogi Bhajan in his book Kundalini Yoga: Sadhana Guidelines,

"Meditation is when the mind becomes totally clean and receptive and Infinity talks to man."


This week we'll be putting together all the different objects of focus to really clean and refine your mind. 


We'll utilize:

The chakra system, mudra, mantra, visualization, and pranayama (breathwork).

Follow along with this 11-min

guided meditation to activate the energy of the mind. 

For your remaining daily meditations, audio versions of this practice are found via the buttons below (no instructions). 

Why practice for 11 minutes? 

At 11-mins, the pituitary gland, glandular system and the nerves start to learn and change. The sympathetic and parasympathetic nervous systems begin to accommodate the increased energy. (Kundalini Yoga School) 

"Meditation is not evasion; it is a serene encounter with reality. "

Thich Nhat Hahn



Pyramid Ladder

Follow along in this ascending climb of increased reps with each new move.  

Then descend the same way but with more new moves to keep it fresh! 

"The goal of meditation isn't to control your thoughts, it's to stop letting them control you."





Feel the burn in your muscles with this deep strength work.  50 sec ON, 10 sec rest. 

Here we go! 

"Meditation is not a way of making your mind quiet.  It's a way of entering into the quiet that's already there."

Deepak Chopra



Final Flow

Strengthen and stretch as each move flows into the next.  5,4,3,2,1 reps helps keep the fluidity of this practice.


"Meditation speeds up the evolutionary process by gradually purifying negative tendencies."

Master Chao Kok Su


Way to go!

Congratulations on starting 2021 with intentional growth.

I hope you feel stronger and more flexible in your body from the workouts.

I hope you feel the self-reliance you've built through your daily meditation.

I encourage you to keep moving the body and finding stillness in the mind.

Thank you for practicing with me this month.

Be well.

Program Feedback

I want your complete unfiltered honesty! 

I rely on you to guide my improvements.  

Thank you for helping me grow.

On average, how many workouts per week did you complete?
How many days per week did you meditate?
Would you recommend one of my programs to your friends?

Thanks for your honesty!