Start with a 20 minute group practice on Zoom.
Wednesdays at 11:00AM Pacific Time Zone
28 Day Toning Experiences
(The Next Session Day/Time To Be Announced)
Details: For 28 Days, you commit to recording coherence data during personal practice for 10 minutes per day and attend 5 group zoom calls with a progress form after each call. Registration: $100.
Schedule a free 15 minute video call to apply for registration.
- The Toning Experience is a 28 Day Commitment to 10 minutes of daily practice, with 5 Zoom calls. This is the perfect entry to practicing how to tone by making sounds on the exhale.
- “We practice mindfulness exercises (toning) integrated with posture and breathing techniques to induce a hypo-metabolic state releasing natural biochemicals – endorphins.”
- Over 28 Days, you will learn how to self-regulate your autonomic nervous system, becoming skillful at applying focused attention from moment-to-moment.
- All practice (silent or toning) is good practice. Each time you practice you are imprinting new information into your autonomic nervous system (ANS). When you sit still and tone you are sending clear signals to the ANS that it is safe and the conditions are ideal to move energy in your body to where it is needed most.
- Over the 28 Day Toning Experience we encourage you to practice for a minimum of 10 minutes per day (5 minutes of silent and 5 minutes of toning).
- You will be meeting in real-time once a week with the group for 60-90 minutes on Zoom.
- We recommend but do not require the HeartMath Biofeedback Inner Balance training sensor.
- The sensor is not needed to practice coherence.
- Starting the day after our first Zoom call, for 28 Days thereafter, we encourage you to practice 10 minutes every day:
- Situational Awareness: Wake up slowly, get out of bed at the same time every day.
- Take care of your personal business – your physical needs. Dress comfortably and be warm – just right. Sit comfortably in your practice chair.
- (Recommended) HeartMath Biofeedback Practice: Connect your body to your Inner Balance training sensor, turn on your phone app, begin a 5 minute session on level 1.
- Practice 5 second inhale x 5 seconds exhale, the silent breath practice for 5 minutes.
- Practice 5 second inhale x 10+ or more seconds exhale, the toning practice for 5 minutes.
- (Recommended) Notice how you feel. Write your observations and comments in the provided spreadsheet.
- (Recommended) Record your average coherence metrics from the Inner Balance from both 5 minute sessions in the spreadsheet provided.
- (Optional) Close the Inner Balance. Continue your practice session
- Go about your day…
Resource: Meditation Posture in Chair
Yes, this is a paid offering. The 28 Day Toning Experiences have a $100 entry fee through the registration page.
- YES, there are two paid real-time live offerings on Zoom that require a daily level of commitment. We invite you to join us for 1 month or 3 months.
- 28 Day Toning Experience: meets for 5 Zoom calls. The commitment is 10 minutes of practice per day, collecting heart coherence data from an Inner Balance biofeedback device, completing weekly worksheet assignments, sending a weekly assessment.
- 90 Day Gratitude Experiment: meets for 14 Zoom calls. The commitment is 45 minutes of practice per day, collecting heart coherence data from an Inner Balance biofeedback device, emailing a daily journal, and sending gratitude to an assigned buddy.
- Yes! We have toning groups for French and Portuguese.
- We run 28 Day experiences in these languages when 25 people are pre-registered. Contact us if you have a group ready to sign up.
- If you have a group of 25 or more in your native language, please reach out to us to discuss training to start a new group.