This is from Chapter 2, Page 28. The 5-5-5- Breath. The goal here is to do the 5-5-5- breath DAILY to see how it stabilizes you. Share below what you notice. Answer the reflection questions. Amid the chaos of our world and the unease of our internal states, you are far from alone in your quest for a reprieve. But the call to action remains: The urgency for each of us to embark on a journey of self-discovery and healing is more critical now than ever. If the state of the world teaches us anything, it’s that sweeping changes start with individual transformation. The 5-5-5 breathing technique, known more broadly as diaphragmatic breathing or belly breathing, involves taking slow, intentional breaths through your nose, allowing your diaphragm to rise as your lungs fill with air, and then exhaling slowly through your mouth. Through this practice, you begin to nurture a deeper connection with yourself, fostering a sense of wholeness and well-being that radiates into all aspects of your life. This technique helps you become present, reduces stress, and begins to unravel the cycle that keeps you chasing after ephemeral highs. In the larger context, this exercise serves as a microcosm for the book’s overarching message—there are healthy, sustainable ways to achieve a state of peace and contentment without putting oneself at risk. The intentional act of breathing is not just a simple exercise; it’s a symbol of the self-care and conscious choices needed to heal from within. By taking these small but crucial steps, you don’t just avoid the pitfalls of seeking external solutions to internal problems—you actively create a life filled with moments of genuine peace and contentment. And thus, you initiate the process of healing, not just for yourself, but also contributing to a societal shift away from destructive tendencies and towards holistic well-being. This simple breath is the basis for deeper exploration and will begin to dissolve the anxiety and stress that have you trapped in chasing ecstasy.

Dive deeper! This is from Chapter 3. Now is the time for some deep reflection to notice where your harmonic points are in your life. When you can name them, it becomes much easier to try something new when you reach that point again. Your harmonic points may manifest in your relationships, financial matters, or health. The process of identifying harmonic points involves deep reflection and analysis of your past experiences, particularly those that have shaped your emotional responses and behaviors. This is the first crucial step towards breaking the cycle and rewriting the programs that run your life. The following exercise will help you filter through your past and pinpoint these repetitive patterns. You may find it useful to repeat throughout your healing journey. Be patient and kind to yourself during this exercise. It can bring up strong emotions. If you find this process overwhelming, consider seeking support from a therapist or counselor. Remember, the goal is not to blame yourself or others but to understand and grow from these experiences. 1. Gather your tools: Get your journal and find a quiet, comfortable space where you can be alone for a while. 2. Initial reflection: Start by writing down significant life events, especially those that evoked strong emotional responses, both positive and negative. 3. Behavior triggers: What are some specific situations or interactions that trigger strong emotional responses in you? How do you usually react when these triggers occur? Are these reactions consistent across different areas of your life, like work, family, or friendships? 4. Identify patterns: What recurring patterns do you notice in your relationships, your career, your home? Are there specific roles you tend to play (e.g., caregiver, fixer, mediator)? How do these roles make you feel, and do they fulfill or drain you? How have they shaped your sense of self-worth? For example, “I often feel abandoned in relationships,” “I tend to take on roles where I feel undervalued,” “I have dated the same

Can you please help me! What area of you life is most important to transform? Why and what is the specific challenge?