21 DAYS TO ULTIMATE ENERGY
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1 21 DAYS TO ULTIMATE ENERGY
2 WELCOME Namaste friend, We are thrilled to personally welcome you to your 21 Days To Ultimate Energy Program! We acknowledge you for joining our global community of yogis who are committed to creating change in their lives. You are about to embark on a life changing journey and we are committed to supporting you to ensure you get the most of out this process. This program is designed to enable you to create a fulfilling and sustainable personal practice. The Digital 21 Days To Ultimate Energy Program is a comprehensive breakthrough program designed to connect you with your inner power. Your full commitment to every aspect of this program will completely revolutionize the way you think about and show up in your life. The beauty of this digital program is that it transcends the boundaries of your own home and local yoga studio and connects you to a global community of yogis. Prepare to practice yoga, meditate, nourish your well being and complete self inquiry alongside like-minded yogis around the world. This program is conducted entirely online and requires a full commitment from you. We ask that you participate 100% in this program and attend all weekly meetings on time. Let your journey begin!! Happy Hanna and Happy Jack :)
3 TABLE OF CONTENTS Welcome Outcomes For This Program 7 Forces of Happy Jack Yoga Mastery Daily Practices Unlimited Energy - Framework Week 1 Physical Power Week 2 Mental Energy Week 3 Spirituality
4 OUTCOMES FOR THIS PROGRAM 1. To unleash your ultimate energy levels and support you in executing your life purpose. 2. To encourage you to set a new standard for your health by taking charge of your nutrition through the foods you eat and the liquids you drink. 3. To allow you to cleanse and rejuvenate your physical health with a supportive community using the most optimal strategies available. 4. To condition your mind and emotions for optimal joy, happiness, health, success and fulfillment. 5. To provide you with the tools and daily practices you need to continue these optimum levels and continuously improve all aspects of your life as you work toward ultimate fulfillment.
5 THE 7 FORCES OF YOGA MASTERY 1. Meditation (Dhyana) 2. Breathing Techniques (Pranayama) 3. Physical Practice (Asana, Physiology Shift, Fitness, Cardio, Dance) 4. High Vibe Nutrition (Plant-Based, Whole-Foods, Low-Glycemic) 5. Self Expression (Morning Pages, Incantations, Community, Satsang) 6. Cleansing (Kriyas, Colonics, Juice Fasting) 7. Daily Practice (Sadhana, Feed Your Mind, Self Inquiry)
6 THE 7 FORCES OF YOGA MASTERY 1. Meditation (Dhyana) 2. Breathing Techniques (Pranayama) 3. Physical Practice (Asana, Physiology Shift, Fitness, Cardio, Dance) 4. High Vibe Nutrition (Plant-Based, Whole-Foods, Low-Glycemic) 5. Self Expression (Morning Pages, Incantations, Community, Satsang) 6. Cleansing (Kriyas, Colonics, Juice Fasting) 7. Daily Practice (Sadhana, Feed Your Mind, Self Inquiry) 1. Create a daily practice of silent meditation, however guided meditation brings extraordinary results for beginners. When practicing a seated meditation style, sitting on a block or a pillow is highly recommended to keep the hips higher than the knees. Other easy ways to meditate are conscious breathing, walks in the nature, meditation to music or concentrating on the flame of a candle with eyes open. 2. Start by becoming aware of your breath. By taking a deep breath we calm the nervous system down and help focus the mind on the task at hand. Learn how to do pranayama techniques like Fire Breath, Bumble Bee, Alternate Nostril Breathing, Chair Breath, Shoulder Breath and Breath of Joy. 3. Create a daily practice of yoga asana. In addition to asana, which is the primary physical practice of yogis, it is also beneficial to adopt other practices to increase heart rate and radically shift our physiology, such as fitness, cardio or dancing. 4. Add more healthy foods to your diet, covert to plant-based and high vibrational foods as much as possible. Gluten free, low glycemic and plant-based whole-foods promote mental clarity and physical strength. 5. The most powerful and revolutionary practice of Happy Jack Yoga is Self Expression. When we communicate from our heart, there is no conflict and everybody wins. Find ways to express yourself freely in your daily life. Allow your inner critic to take a break when you do this. Create a personal incantation and make it a habit to say it in front of the mirror daily! 6. Increase your health, immune system, and vitality through cleansing practices. Try some days of juice fasting or intermittent fasting. Book a colonic and experience a deep transformation from within! 7. Daily Practice is designed to aid practitioners in finding and cultivating the right practices to support our ultimate health & wellness. Be in constant inquiry around your practice and notice which practices support you the most. Daily practice is suposed to support you in creating a meaningful life. Share openly what you discover about yourself with your Happy Jack Yoga community. Journal on the experiences that result from your practises.
7 DAILY PRACTICES SLEEP MORNING PAGES INCANTATION FEED YOUR MIND THINKING TIME Getting enough sleep each night is essential for optimum energy levels during the day. Some people require a full 8 hours each night, and others can function at a high level on as little as 6 hours. Most people are sleep deprived. As an experiment during this 21 day program, track how much sleep you get each night and each morning during your morning pages practice, journal on how you feel with the amount of sleep you had. Making time in the morning to express yourself is your key to creativity and self expression. First thing each morning, before you launch into your practices and daily activities, grab your journal and pen and start journaling whatever is on your mind. Don t hold back or filter! Whether you are journaling about your dreams, or what you are grateful for, or what you are overwhelmed with - just let it flow. Write 3 pages each morning in your journal, or about 15 minutes of self expression An incantation is a phrase you say out loud with an actively engaged physiology, different than an affirmation which is spoken passively. Your incantation is the most powerful tool available for conditioning new beliefs. Each morning, look yourself in the eyes in your mirror and deliver your incantation. Radically shift your physiology, using your entire body, and state it like you really mean it. Use this practice throughout the day at any time you notice low energy levels and prepare for a blast of vitality. Every day you must spend 30 minutes to feed your mind. Skip a meal if you must, however never skip feeding your mind. In today s world, we are constantly bombarded and stimulated with information. Feeding your mind is not scrolling social media or browsing blog posts on the web. Feeding your mind is when you intentionally choose a book, documentary, podcast, or audio program on a topic that will inspire and educate you. No matter how many tasks you have on your plate to accomplish each day, make time to feed your mind. In addition to the daily practice of morning pages to begin each day, there is incredible value in scheduling time each week to contemplate quality questions. During this 21 day program, you will be provided with journaling questions each week to stimulate your mind and support you in discovering answers to important aspects of your life. The quality of a person s life is directly proportional to the quality of questions they ask. Consider that your weekly Thinking Time session may be the source of a life altering idea.
8 UNLIMITED ENERGY - FRAMEWORK Spirituality SOUL Meditation Faith Mantra Physical Power BODY Asana Pranayama (Breathing) Cardio/Fitness Nutrition Sleep Mental Energy MIND Mindset Thinking Time Incantation Morning Pages
9 WEEK ONE: PHYSICAL POWER MEDITATION: five minutes each morning and evening BREATHING TECHNIQUES: Chair Breath and Shoulder Breath. YOGA PRACTICE: twenty minutes each day INCANTATION: I always have the energy, especially when I need it DECIDE - COMMIT - SUCCEED The most fulfilling day begins the night before. Each evening, DECIDE which practice you COMMIT to completing the next day. When you SCHEDULE your practices, they become real and you SUCCEED. Notes: Fitness/Cardio are bonus practices. Thinking Time for your journaling questions is scheduled for once each week. Date MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Hours of Sleep Morning Pages Incantation Pranayama Meditation AM Yoga Practice Fitness/Cardio Feed Your Mind Meditation PM Thinking Time
10 WEEK ONE: NUTRITION HIGH VIBE NUTRITION: Bring your awareness to the foods that that leave you feeling energized. Ensure a twelve hour fasting period between dinner and breakfast. Date Breakfast MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Snack Lunch Snack Dinner Intake of water Minimum 2 Liters
11 WEEK ONE: JOURNALING QUESTION 1 What are your top three most empowering beliefs about health (ie. beliefs that have contributed positively to your current state of health, energy and vitality)? QUESTION 2 What are your top three most disempowering beliefs about health (ie. what beliefs may you have used as an excuse not to change something that you need to in this area)? QUESTION 3 What have these disempowering beliefs cost you? Why must you change now? QUESTION 4 What beliefs do you need now to take your life to the next level?
12 WEEK TWO: MENTAL ENERGY MEDITATION: ten minutes each morning and evening BREATHING TECHNIQUES: Bumble Bee Breath and Alternate Nostril Breathing YOGA PRACTICE: thirty minutes each day INCANTATION: All I need is within me now DECIDE - COMMIT - SUCCEED The most fulfilling day begins the night before. Each evening, DECIDE which practice you COMMIT to completing the next day. When you SCHEDULE your practices, they become real and you SUCCEED. Notes: Fitness/Cardio are bonus practices. Thinking Time for your journaling questions is scheduled for once each week. Date Hours of Sleep MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Morning Pages Incantation Pranayama Meditation AM Yoga Practice Fitness/Cardio Feed Your Mind Meditation PM Thinking Time
13 WEEK TWO: NUTRITION HIGH VIBE NUTRITION: Choose water rich, living foods. Eliminate or limit processed food, animal flesh, dairy products and acid addictions (caffeine, sugar, nicotine, alchohol). Date Breakfast MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Snack Lunch Snack Dinner Intake of water Minimum 2 Liters
14 WEEK TWO: JOURNALING QUESTION 1 What lessons did you learn this past week that you value and will incorporate into the remainder of this program? QUESTION 2 What areas of your life are you committed to mastering? QUESTION 3 What are some things that you need to forget now that have been holding you back? QUESTION 4 Write down five magic moments you experienced this past week during this program. QUESTION 5 Write down ten reasons why life will never be the same again.
15 WEEK THREE: SPIRITUALITY MEDITATION: fifteen minutes each morning and evening BREATHING TECHNIQUES: Fire Breath and Breath Of Joy YOGA PRACTICE: forty five minutes each day INCANTATION: Create your own personal incantation for this week and beyond DECIDE - COMMIT - SUCCEED The most fulfilling day begins the night before. Each evening, DECIDE which practice you COMMIT to completing the next day. When you SCHEDULE your practices, they become real and you SUCCEED. Notes: Fitness/Cardio are bonus practices. Thinking Time for your journaling questions is scheduled for once each week. Date Hours of Sleep MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Morning Pages Incantation Pranayama Meditation AM Yoga Practice Fitness/Cardio Feed Your Mind Meditation PM Thinking Time
16 WEEK THREE: NUTRITION HIGH VIBE NUTRITION: Choose alkaline foods. Choose low glycemic foods. Every time you reach for food, ask yourself: will this nourish me or slow me down? Date Breakfast MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Snack Lunch Snack Dinner Intake of water Minimum 2 Liters
17 WEEK THREE: JOURNALING QUESTION 1 How significant will this program be in the course of your life (physically, emotionally and spiritually)? QUESTION 2 How will this program affect your identity? QUESTION 3 How will this program affect the way you look at problems? QUESTION 4 How has this program had an impact on the rest of your life? QUESTION 5 What magic has happened during this program that your core intentions have helped you to create?
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