The Path
An integration path through the library — from grounding into expansion, into stillness, into return. One core session per day, fifteen minutes or less, is the full practice. If you want more, add a brief 3–5 minute micro-practice or a journal prompt in the evening rather than stacking long sessions. Move slowly. Skip days if you need to. The path waits.
Day 1
Grounding · Theta · 12 min
You cannot integrate what you are not inside of. Day one is only about landing in the body.
Keystone: Feet, sit-bones, breath — nothing more.
Day 2
Interoception · Theta · 10 min
Turn the ear inward. The nervous system will tell you what it needs when it trusts you are listening.
Keystone: One honest sentence in the journal, no editing.
Day 3
Openness · Alpha · 14 min
Widen the aperture. This is the day for the horizon, the sky, the long exhale.
Keystone: Walk outside for ten minutes after the session, no phone.
Day 4
Rest · Delta · 15 min
A short deposit into the parasympathetic bank. Everything here is a subtraction.
Keystone: Nap permission — take it if it comes.
Day 5
Coherence · Alpha · 12 min
The body remembers rhythm. Today we move sound, breath, and image at the same tempo.
Keystone: Play music you love for one full track, undistracted.
Day 6
Clarity · Beta · 10 min
Bright, unhurried attention. You will be surprised what has changed in six days.
Keystone: Write to yourself from a week ago. Be kind.
Day 7
Integration · Free · 20 min
No session. Only the questions you now have language for.
Keystone: Sit somewhere you have never sat before. Ten minutes. Then close.