Flow
EMBODIMENT
Now that you know what your Sadhana will consist of, and you’ve built it out, it’s time to clean up your morning routine.
When you awaken, your brain is operating at around 10.5 waves per second. The range from 8–13 Hz (cycles per second) is the alpha stage, which has been called the gateway to the subconscious mind.
Your challenge this week is to cultivate the self-care practice of hanging out in the alpha state after waking for as long as possible. The alpha state naturally lasts for about 20 minutes if we aren’t pulled out of it.
What you decide to do with this time is up to you and what feels realistic. Some suggestions I have are:
Continue laying in bed, but adjust your position/posture so that you don’t fall back asleep. Visualize the highest and best outcome for your day. I usually visualize myself smiling, feeling accomplished, resting, connecting with loved ones, and feeling nourished by the foods I eat. This is a general visualization. However, if you have something very specific to tackle on a certain day, you can also visualize that going well and achieving the best-case scenario.
If you have kids, try to wake up at least 5–20 minutes before them so that you can have this time. You can also potentially wake them up or get into bed with them to cuddle, and invite them to visualize a beautiful day with you.
If you are woken up by your kids or go into automatic mode and hop back into your old routine or to-do list, course correct as soon as you have the opportunity by putting on a motivational video or meditation. I do recommend YouTube. However, make sure to install an ad blocker on your computer (here’s a link to the ad blocker I use on Google Chrome), because the last thing you want is ads interrupting your alpha state. I highly recommend using ad blockers wherever possible.
Say your affirmations. If you have some powerful affirmations you’re currently working with, take a moment to repeat them. You can also use your voice memos app to record yourself saying your affirmations, and then in the mornings simply play it back to yourself and listen deeply or say them along with it.
Meditate. Sit up in bed or slowly, intentionally walk over to your altar/meditation space and drop in.
Close your eyes and focus on your breathing. Try box breathing, or breathe out of your dominant nostril while plugging the other.
Play a guided meditation, crystal bowl, or do your toning.
Journal. Write about what you saw in your visualization, or create a gratitude list. You can also write down any dreams you had the night before.
When your brain is producing alpha waves, it helps reduce stress levels and allows you to feel calmer. They support deeper rest, relaxation, and nervous system regulation.
Besides accessing more calm and rest, the other main reason I want you focusing on boosting your alpha waves is because it increases your creativity levels.
Because the Flow Code is all about creation and dancing with life.