Each day I will send you a session, which usually includes a bit of theory, a bit of verbally-instructed practice, and then visually-instructed practice. Each session will build on the previous one, so you must do the daily sessions in order.

Generally, each practice will have a simple (easy) and complex (challenging) version. I’ll talk to you about it or give you a split-screen option. Generally, the left side of the screen will show a simpler, more accessible version and the right side will offer a more challenging version that is more complex and unsuitable for everyone. 

However, there are hundreds of ways to do any practice. Physical practices can be made more accessible if you do them slower with less stretching and less tension while using natural breathing. Suppose you have a pre-existing musculoskeletal problem or medical condition. In that case, that must be your first priority, so don’t do anything that would compromise your well-being. 

Generally, it is much easier to practice if seated on a chair or floor, and you can always take this option. It is a good option whenever you can’t stand, but most of us sit too much already.

When I take my arms into the air, you do not have to lift your arms, but it would be sufficient to lift your shoulder blades if possible.

When I offer you a series of instructions involving doing several things at once, it is enough to initially focus on only one thing. 

It is helpful if you set yourself up to follow me easily by facing me throughout each session. Sometimes I will show you a different angle of my body and turn sideways. Still, it’s always more helpful if you keep facing me. For similar reasons and also to prevent dizziness, it’s good if you keep your head still and facing towards me even if your trunk is moving.

The most important things to address when doing any of these practices are as follows:

On a physical level, make sure you’re not doing anything uncomfortable. Avoid sensations of stretch or tension by not moving as far as you know you can in each movement.

On a physiological level, the two most important things to look for are the feeling that your body gets warm because your blood circulation is moving quickly and your nervous system is as relaxed as possible. This will facilitate ongoing benefits for health at all levels.

On a mental level, try not to overthink. Remember, you don’t have to do everything to get benefits. It’s better to do a gentle version for longer than try and do a more challenging version and have to stop. Make the practice enjoyable while you’re doing it. There will be several versions of each practice. You can do them all, but picking the one you enjoy the most would be enough.

Each session usually only has 5 to 15 minutes of meditative visual instruction. Still, if you feel comfortable, I recommend you play that part of the video over again several times. Once you have learned a technique, you can practice it for up to a few hours a day, perhaps even with your chosen music. This can be very beneficial.

For long-term health, everyone needs to practice in a completely stress-free way. However, for those who wish to do so, provided you have the physical strength and flexibility for up to 10% of your practice time, you might consider attempting the more complex versions of each practice, which are usually present on the right-hand side of the screen or talk about at least verbally.

To increase the intensity of any practice, you can increase your range of motion and speed. The intensity will increase if you try doing more things at once rather than focusing on one thing. The ability to do more than one thing at once helps improve brain function.

This 21-day challenge only introduces my much more comprehensive 5-Dimensional Flow course. I recommend you enrol in that. In this short course, I can only give you a taste. There is so much more I have to share with you!