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| Step | Action | Time Commitment | Tools | |------|--------|----------------|-------| | | Initial assessment – Complete the 27‑item questionnaire (Video 04). | 10 min | Printable PDF or AntaraV app. | | 2️⃣ | Daily “Reset” – 5‑minute Neuro‑Reset breathing (Video 02). | 5 min | No equipment. | | 3️⃣ | Mid‑day micro‑pause – 10‑second breath awareness every hour. | 10 sec × ~8 times = 1 min 20 sec | Timer or phone notification. | | 4️⃣ | Evening practice – Choose one of the gentle unfolding routines (Video 05) or the dynamic kriya (Video 06) (15‑30 min). | 15‑30 min | Mat, optional mala. | | 5️⃣ | Weekly deep dive – Watch one new video per week, taking notes. | 30‑45 min | Notebook or digital note‑app. | | 6️⃣ | Monthly reflection – Re‑run the questionnaire, compare scores, adjust practice intensity. | 10 min | Spreadsheet (auto‑calc). | | 7️⃣ | Quarterly “retreat” – 2‑day mini‑retreat (home‑based) using the advanced workshop content. | 2 days (4 hrs each) | Guided audio (download). | | 8️⃣ | Community engagement – Join the Patreon live‑stream or Discord channel for peer support. | 1‑2 hrs/mo | Discord/Patreon. | | | 2️⃣ | Daily “Reset” – 5‑minute