Week 1: Become the Observer
Week 1: Become the Observer
This week, you will meditate for 10 minutes a day. With your journal and your daily habit, plan on spending about 25 to 40 minutes a day working on your future. A solid amount of focus and dedication is a great start to a new you!
Day 1: The Choice
Today you will spend about 40 minutes building your future. You're going to decorate your 'Vision Notebook' (or whatever you want to name it) and build your very first meditation.
Today you're making a decision. This isn't a wish or a someday. It's a real decision that you no longer want to be the same person who you have been. You want to become someone brand new... with a new life, new goals, and new ambitions.
Most people never actually choose their life. They react to it. The bill comes and they panic. Maybe the text comes and they spiral. They watch the news and get so angry. Day after day, the outside world picks the channel and they sit there and watch.
However, today, you pick up the remote and start changing the channels to the frequencies you want.
Your Notebook:
If you have not purchased a brand new notebook yet. Stop here and go buy one. If you don't have the money to buy one, you can use one that you already have but before you do, start fresh.
Dedicate the notebook. Meditate over it or pray over it. Make this the most special notebook in your house. You will come back to it years from anow and be like, "OMG Wow!!"
Open your new notebook and make it yours. Add stickers, drawings, photos, a quote you love, your name in big letters on the cover. There's no wrong way to do this. This is the book that will hold the story of who you became, so make it something you want to pick up every day.
On the first page, write these words:
"Today I choose. For the next 30 days, I decide what renders in my life."
Sign it and date it.
Build Your Week 1 Meditation:
This week you'll use one meditation that you build yourself, right now. We will start with the easier "Create" section of CYOM.
- Click Create in the top menu.
- In the Track Library, filter by Guided and pick a Beginner track that resonates with you.
- Click Add to Mix.
- Now lets choose our 2nd track for deep thought. Filter by Music Only and click Add to Mix.
- Keep the total time around 10 minutes.
- Slide the Crossfade so the tracks blend smoothly.
- Click Save Mix and name it My Week 1 Meditation (or whatever you like). You just earned your first 5 XP!
Today's Meditation (Roughly 10 min):
Create and play your new blend. Sit or lie down, close your eyes, and just listen. You're not trying to do anything special today. You're simply showing up, learnign a new skill, and teaching your body to sit still for a few minutes.
Write in Your Journal:
Why did you say yes to these 30 days, and where is your mindset right now? Be honest. Nobody will read this journal but you.
Day 1: The Floor Day Version
Floor Days are days when life happens, and you may not have the time you need to invest to the entire practice for that day. These are very short exercises that take the minimum amount of time possible.
So if you are mentally or physically exhausted and can't complete the entire session, at least you can complete the 'Floor Day Version'.
Write the date and "I choose to change." in your notebook. Take a big inhale... hold for 10 seconds... and let out one long exhale slower than your inhale. Your day is complete.
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Reflection
What's something you would like to change in your life?
0/300
Day 2: The Lens
Welcome back! I am so proud of you for taking another step! Today you will spend about 25 minutes learning to see your own thoughts.
Let me tell you how I made myself sick.
Years ago, my trading software was working perfectly. Clients were happy. Business was great. Then one day a single thought landed and I couldn't seem to remove it. I thought to myself, "What if it stops working tomorrow?" Nothing was wrong. Nothing had changed. But I let that one thought play, and then play again, and then play all day, every day, for years. That fear that I invented ended up draining my savings, taking 80 pounds off my body, and putting me in bed for a year.
The software still works today, by the way. Nothing was wrong all along.
Here's what I learned on the way back out. I started watching myself and noticing when I started being negative. When a negative thought came, I started swinging the ninja sword of my mind right through it... Over the years, I taught myself to catch it every single time. This is a habit that we call... Catch and Re-render.
Catch and Re-render: Part 1:
Today, you only do the the Catch. Every time you notice a negative thought, silently say, "Caught it... or I see you" and make a small tally mark in your notebook.
That's it. Don't fix the thought. Don't judge yourself for having it. Just catch it and mark it down. You're learning to see through a different lens.
You'll probably be shocked at how many marks you make. Don't worry at all. Most people are. That's not bad news at all. It's actually good because that's the first time you've ever actually noticed the station you've been tuned to for too long
Today's Meditation (10 min):
Play your Week 1 Meditation again but this time, when a thought shows up, try not to chase it. Picture it as a car driving past your house. You notice the car but you don't get in.
Write in Your Journal:
Count your tally marks. Then write down the three negative thoughts that showed up most. Which one surprised you?
Day 2: The Floor Day Version
Catch one thought. Make one mark. Your day is complete.
Day 3: What You're Rendering Now
Today you will spend about 30 minutes taking an honest look at your life right now.
Before you can change the picture, you have to look at the one currently on the screen. No shame, no drama. Just an honest look at yourself.
Catch and Re-render: Part 2:
Starting today, you add the second half. When you catch a negative thought, flip it to its opposite in the present tense and as if it's already done, like it's already true.
- "I'll never get out of debt." becomes "Money finds me all the time!"
- "My body is falling apart." becomes "My body is healthy and whole!"
- "Nobody cares about me." becomes "Everybody loves me!"
It will feel fake at first. That's normal. You're changing the station, and it takes time for the new signals to come in clear. It will take a while to start believing the things you are telling yourself but that's ok. Just start going through the motions and saying the words. Eventually, the word will start to sound true. Then they will start becoming true.
Today's Meditation (10 min):
Play your Week 1 Meditation again. Put both hands on your heart and really feel into it. When thoughts come, let them float on by. If you get stuck in a tought, acklowledge it and gently allow it to pass.
At the end of the meditation, ask yourself, "What emotion am I living in most days?" Let the first honest answer come without arguing with it. Usually the first one is the real one.
Write in Your Journal:
Rate each area of your life from 1 to 10, where 1 means horrible and 10 means it's perfect:
- Money: Are you making the amount of money that is meaningful to you? If your income never changed again, would you be okay with that, or does something in you tighten up when you think about your financial situation?
- Love: Do you feel seen and known by the people closest to you? Think about who you'd call at 3 a.m. and whether you'd actually make the call, or would you talk yourself out of it. Do you feel passion inside you?
- Health: If your body stayed exactly the way it is today for the next ten years, how would you feel about that? Are you living in your body, or are you managing it? Do you smile when you think about your health?
- Career: On Sunday night, what happens in your chest when you think about Monday morning? Are you excited to wake up and go to work? Are you building something amazing, or are you struggling to get through the week?
- Purpose: If someone asked you today what your life is about, could you answer without stumbling? Are you spending your days doing what you love or are you simply playing the hand you were given, trying to find your way?
Next to each number, write what you've been focusing on in that area lately. Is it what you want, or what you're afraid of? For instance, let's look at the first one in 2 different ways...
- Money: 1 out of 10 - I can't pay my bills. I have to take out loans just to survive.
- Money: 5 out of 10 - I can pay my bills but I need to keep a tight budget.
- Money: 10 out of 10 - I am blessed and have more than enough to give away to others in need.
Keep this page. You'll come back to it on Day 21 and again on Day 29.
Find Your Best Time to Meditate:
Now we are going to look at the collective energy field and find times that are best for us to meditate. Do this...
- Click Circle in the top menu.
- Click the round button in the bottom right corner to open the menu.
- Click Collective Energy Field.
You'll see a live chart of the CYOM community's collective energy. Scroll down and read Understanding the Energy Bands. When the energy rises into the first band, the chart is telling you it's a good time to sit, breathe, and tune in. Check it once or twice today and notice when the energy tends to rise.
Day 3: The Floor Day Version
Rate just one area of your life. One number, one line about it. Something like, "Health: 5 out of 10 - I feel better today than I did yesterday but not completely whole." Your day is complete.
Day 4: The Stories
Today you will spend about 25 minutes catching the stories you tell about yourself.
If you are like the majority of the population, you've been telling yourself false stories your whole life. Things like...
- I'm bad with money. I always have been.
- If I didn't have bad luck, I'd have no luck at all.
- I always pick the wrong people.
- I'm just like my mother. I swore I never would be.
- I'm ruining my kids.
- Everyone in my family has a bad back.
- It's in my genes. Nothing I can do about it.
- I probably only have 10 good years left.
- My dad told me I'd never amount to anything, and here I am.
- I'll start Monday. Or the first of the month. Or New Year's.
- I'm too old to start over.
Here's the thing about the story you've repeated for twenty years. It stopped sounding like a story long ago. It started sounding like a fact. And whatever you believe is a fact, your RAS goes looking for proof of, all day long. Every time it finds some, the story gets stronger.
These stories are fake, though. They are not real at all. Science tells us that most of our memories are made up anyway so today, you're going to catch the stories themselves, not just the passing thoughts.
Today's Meditation (10 min):
Play your Week 1 Meditation. Find one story you continually tell yourself and ask yourself quietly, "Where did I learn that?" Was it a parent? Maybe a teacher? A bad breakup? Don't dig for it too much but ask and if it comes to you, good. If it doesn't then that's ok too because it will at some point when you are least expecting it. While you are meditating, just let the answer float up if it wants to.
Write in Your Journal:
Would you rather be right about your limits, or wrong about them?
Then write down three stories you tell about yourself, one each about money, love, and your body. Next to each one, write where you think you first learned it. Then cross each one out with a single line and write the new story underneath it.
Catch and Re-render:
Keep going. Tally the catches, flip the thoughts. Today, pay extra attention to any thought that sounds like one of the three stories you wrote down.
Day 4: The Floor Day Version
Write one old story. Cross it out. Write the new one. Your day is complete.
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Reflection
What's one story about yourself you're ready to stop telling?
0/300
Day 5: Observer, Not Thought
Today you will spend about 25 minutes learning to watch your mind instead of being dragged around by every negative thought, all day long.
Here's something that changes everything once you really get it. Did you know that you are not your thoughts? You're the one that sits in the quiet space between the thoughts, noticing them.
Think about it. When a thought shows up, something in you sees it show up. That something is you. The thought is just like the weather passing through. You've been watching the weather for years, thinking you were the storm.
Aha! Think about it.
This is why Catch and Re-render works. You can't catch a thought if you ARE the thought. You can only catch it if you're the one watching.
A bit of quantum... So if you are the one watching and the laws of physics say that something changes only when you notice it, then noticing the negative thought gives you the ability to change it. This video explains it a bit more.
Today's Meditation (10 min):
Play your Week 1 Meditation and every time a thought appears, silently say "thinking," and come back to your breath. Nothing else. Some sessions you'll say "thinking" fifty times. That's a great session! Every "thinking" is a rep, like lifting a weight that allows your thought to know that you are observing.
Note: You can say any word you want. The word 'Thinking' is just an idea.
Write in Your Journal:
This is the first question we ask everyone who orders a custom meditation from us, and it's one of the most useful questions you'll ever answer for yourself...
What's going on in your life right now, and what brought you here?
Write for at least ten minutes. Brainstorm. Write as much as you can, as fast as you can in ten minutes. Don't stop writing. Don't edit. Don't make it pretty. Let it be the truth.
Catch and Re-render:
Tally up your marks and keep going. Now, compare today's tally count to Day 2's. Don't worry if it's higher. It probably will be. It may be astronomically higher because more catches means you're seeing more clearly, more often. Your mind is opening to the way you have been thinking.
Day 5: The Floor Day Version
Say "thinking" once, the next time a thought pulls you away. Your day is complete.
Day 6: You Have Not Because You Ask Not
Today is the most important day of this week. You will spend about 25-40 minutes noticing everything you've already manifested during your life. Many people never stop to notice what they have brought about. Did you know that you have already manifested most everything in your life, just by the way you have been acting, thinking, feeling, and behaving?
The phone or computer you're reading this on was once something you wanted. So was the bed you slept in last night, the friend you texted yesterday, maybe the job you complain about. At some point, all of it was something you focused on. Then it rendered.
It will render, good or bad so be careful! It will often render in the exact way that you ask for it. For instance...
After a year of not being able to eat, I remember the first night I actually felt hungry. I grabbed a cold slice of pizza out of the fridge and ate it standing up, and my wife's jaw hit the floor. Of course I threw it all back up later. A year without solid food, then pizza? Not my brightest moment! But I was happy the whole time I was puking, because something had changed. Hunger came. Something most people complain about. To me, it was a miracle.
Another time, I wanted to live in a house in the woods so I kept imagining it. I eventually got that house but didn't realize that sticky sap from the trees would cover it. I failed to think about the mosquitoes that ate us alive also... but I got what I asked for.
On the negative side, I remember always wanting a job. Why can't I find work? I need to pay the bills. I kept up that negative cycle of thinking for years so the universe kept rendering me what i kept thinking about... Negativity.
It doesn't have to be this way, of course...
You're surrounded by things that were once miracles to you and today you're going to see them. You will notice them in a way you have never thought about.
Today's Meditation (10 min):
Play your Week 1 Meditation and pick one or more things in your life right now that you once wanted so badly. Feel what it was like to want it. Take your mind back then and replay the feeling of joy and happiness. Then feel what it's like to have it. Notice how the times you felt like you already had it was the times that it came effortlessly.
Write in Your Journal:
List 20 things in your life right now that you once wanted and now have. Big or small. All of it counts. Don't stop until you get to twenty. Below, you will see a video by Steve Harvey and he asks you to list 300!
Then answer: Would you rather have everything you want and not notice it, or have half of it and feel grateful for every piece?
Watch this before you write.
On CYOM:
Go to the Circle above and send someone a Gratitude Token. It's free once a day, and it gives them 10 XP! Pick someone whose post you liked, or someone new. Gratitude you give away is still gratitude.
Day 6: The Floor Day Version
Write down three things you already have that you once wished for. Your day is complete.
Day 7: The Intention
Today you will spend about 30 minutes planting the intention that carries you through the rest of the program.
One week down! You caught your thoughts, looked honestly at your life, questioned your stories, and remembered how much has already been rendered for you. That's a lot of work for one week, and you did it!
Today you plant the seed for everything that comes next.
Write in Your Journal First:
This is the third question from our custom meditation form, and it's a big one. Take your time and write a few paragraphs...
Tell me your story. Where are you now? Where do you want to be? Who are you becoming?
When you finish, read it back and circle the one thing you want most right now. Just one.
Set Your Intention on CYOM:
- Go to the Circle.
- Click the round button in the bottom right corner, then Set an Intention.
- Complete the sentence starting with "I intend to…" using the thing you circled. Write it in the present tense, as if it's already happening.
- Set your check-back date to Day 30 of this program.
- Choose who can see it. Share it with the community if you'd like support, or keep it private. Both are fine.
You just earned 5 XP, and more importantly, you gave your intention a date. On Day 30, you'll come back to it. If it has rendered by then, you'll mark it fulfilled and it moves into the Hall of Manifestation. If it hasn't, you'll renew it. Either way, you'll be a different person reading it.
Today's Meditation (10 min):
Play your Week 1 Meditation one last time. Hold your intention in your mind for the whole ten minutes. Don't force it. Just let it sit there with you, the way you'd sit with a friend. Smile. Know it is yours. Know it's done.
Catch and Re-render:
Look at your tally marks from the whole week. You don't need to count them all but notice all the negative thoughts you caught. You spent seven days watching your own mind. Most people never do that once in their lives.
From a Cybersecurity perspective, you just built a firewall with rules. Now, just like malware bounces off a firewall, negativity is starting to bounce of your very own firewall.
Day 7: The Floor Day Version
Write your intention in one sentence in your notebook. Set the platform intention tomorrow. Your day is complete.
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Reflection
What does it feel like to have your intention written down with a date on it?
0/300
Coming Up in Week 2:
Next week, your meditation doubles to 20 minutes, and you start building your vision board, one life area per day. Start saving magazines!