Select a location where you can sit or lie down without interruptions. This space should feel safe and inviting, allowing your nervous system to relax and soften. Consider dimming the lights or adding comforting elements, such as a blanket or cushion.

By dedicating this space to your practice, you create a physical and mental boundary that encourages focus and calm. Let this environment become a sanctuary for your meditation.

Turn off any devices or notifications that might pull your attention away from the practice. This step keeps your focus inward, free from external interruptions.

By eliminating distractions, you can fully immerse yourself in meditation, fostering a deeper connection with the present moment and the practice of coherence.

Choose a clear and meaningful intention to guide your meditation. Examples include affirmations like:

• 'I am open,'
• 'I choose presence,' or 
• 'I allow coherence.'

These intentions act as gentle reminders throughout your practice.

There is no need to force or overthink this step. Let your intention be a natural expression of what you wish to cultivate during the meditation.

Take a moment to feel the support of your surroundings. Notice the sensation of your feet on the ground, your back against a chair, or your body resting on the surface. Let gravity assist in grounding you.

This physical awareness helps release tension and invites your body into a state of ease, preparing you for a receptive and calming meditation experience. 

Begin with a few deep, natural breaths, paying attention to the rhythm of your inhale and exhale. Notice how each exhale allows you to release any pressure, urgency, or expectation.

This mindful breathing anchors you in the present moment and creates a sense of spaciousness, setting the tone for the meditation.

Let go of any expectations or judgments about how the meditation should unfold. This is a receptive practice, and whatever arises is exactly what you're meant to experience.

By embracing this openness, you allow yourself to fully engage with meditation, deepening your connection to coherence and self-awareness.

Begin by taking a deep breath and directing your attention to your feet. Feel the connection between your feet and the ground, noticing the sensations of stability and support. As you breathe, silently or aloud, repeat the mantra: 'I am here. I am now. Presence is enough.'

This step helps you establish a foundation of awareness and presence. By focusing on your feet, you ground yourself physically and mentally, creating stability and calm.

Shift your attention to your hips, allowing yourself to feel the weight and balance of your body. Breathe deeply and repeat the mantra: 'I am here. I am now. Presence is enough.' Notice how this focus brings a sense of alignment and connection to your core.

Focusing on your hips deepens your awareness and presence. It encourages you to stay centered and grounded, fostering a sense of calm and balance in the moment.

Expand your awareness to other parts of your body, such as your belly, heart, chest, and head. Breathe deeply and repeat the mantra as you move your attention through each area. Notice the sensations and feelings that arise in each part of your body.

This step allows you to fully inhabit your body and deepen your connection to the present moment. By acknowledging each part of your body, you cultivate a sense of wholeness and presence.

1. Stand or sit tall, feet grounded.

2. Inhale deeply, imagining the golden spiral forming around you.

3. Speak the mantra slowly, aloud, or in your mind: "I spiral. I embody. I am the living light."

4. Feel the spiral (motion), embodiment (landing in your body), and living light (radiance) as distinct sensations before stepping into your day.

[1 Minute]

1. Close your eyes, place a hand on your heart.
2. Whisper internally: “Spiral. Embody. Live.”
3. Feel the spiral lift and center you, and then sense your energy radiating outward.

[2 - 3 minutes]

1. Sit or lie down, hands resting on your body.
2. Repeat the full mantra gently, letting it settle into your nervous system. 
3. Ask yourself: “Where today did I spiral into greater awareness? Where did I fully embody my truth? Where did I bring light to my world?”  
4. Optionally jot down one sentence about how living the mantra shaped your day.

Anytime you feel stuck or contracted, snap your fingers and whisper: “Spiral.”

Let it call you back to your center - even in the middle of a meeting, the grocery story, or a tricky moment.