Onboarding
The 21 Steps
Learn the fundamentals of your nervous system at a pace that varies from Step to Step.
Your membership also includes two live classes with Sam each week — Tuesday and Thursday at 10:10 AM Eastern, 22 minutes each. Join alongside the Steps and your daily practice; check your member dashboard for dates and scheduled breaks.
STEP 1
Surrender, on the ground
Pillar — Surrender · 5 min
STEP 2
Confidence, before certainty
Pillar — Confidence · 5 min
STEP 3
Stability, widening the window
Pillar — Stability · 5 min
STEP 4
Vulnerability, feeling the signal
Pillar — Vulnerability · 5 min
STEP 5
Fearlessness, meeting it late
Pillar — Fearlessness · 5 min
STEP 6
The Five, in order
Integrate — Full Sequence · 5 min
STEP 7
Breath, and nothing else
Recover — Breath · 6 min
STEP 8
Katamudra one — RANGE
The Seven — Range of motion · 7 min
STEP 9
Katamudra two — CONTROL
The Seven — Proprioception · 7 min
STEP 10
Katamudra three — CAPACITY
The Seven — Endurance · 7 min
STEP 11
Katamudra four — VARIETY
The Seven — Speeds and combinations · 7 min
STEP 12
The Five under load
Pillars — Second pass · 10 min
STEP 13
Twelve minutes, unbroken
Integrate — Full Sequence · 12 min
STEP 14
Breath, deeper
Recover — Breath · 8 min
STEP 15
The weakest Pillar, first
Your Zen Score result · 12 min
STEP 16
Under interruption
Stability — Applied · 12 min
STEP 17
Before the day decides
Surrender — Applied · 12 min
STEP 18
Naming what you feel
Vulnerability — Applied · 12 min
STEP 19
The hard minute
Fearlessness — Applied · 13 min
STEP 20
Full Sequence, no notes
Integrate — Full Sequence · 12 min
STEP 21
Day one of the Streak
Recover — Breath, then begin · 10 min
Your progress
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Streak
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Optional
The Zen Score names the Pillar your system is asking you to train first. It's optional — you can start the Steps now and take it whenever you like.
Take the Zen ScoreFoundation · Steps 1–7
The Five Pillars, on the ground.
- 1Surrender, on the groundPillar — Surrender · 5 min
- 2Confidence, before certaintyPillar — Confidence · 5 min
- 3Stability, widening the windowPillar — Stability · 5 min
- 4Vulnerability, feeling the signalPillar — Vulnerability · 5 min
- 5Fearlessness, meeting it latePillar — Fearlessness · 5 min
- 6The Five, in orderIntegrate — Full Sequence · 5 min
- 7Breath, and nothing elseRecover — Breath · 6 min
Range · Steps 8–14
The Seven Katamudras, upper body.
- 8Katamudra one — RANGEThe Seven — Range of motion · 7 min
- 9Katamudra two — CONTROLThe Seven — Proprioception · 7 min
- 10Katamudra three — CAPACITYThe Seven — Endurance · 7 min
- 11Katamudra four — VARIETYThe Seven — Speeds and combinations · 7 min
- 12The Five under loadPillars — Second pass · 10 min
- 13Twelve minutes, unbrokenIntegrate — Full Sequence · 12 min
- 14Breath, deeperRecover — Breath · 8 min
Integration · Steps 15–21
Both layers, applied to ordinary days.
- 15The weakest Pillar, firstYour Zen Score result · 12 min
- 16Under interruptionStability — Applied · 12 min
- 17Before the day decidesSurrender — Applied · 12 min
- 18Naming what you feelVulnerability — Applied · 12 min
- 19The hard minuteFearlessness — Applied · 13 min
- 20Full Sequence, no notesIntegrate — Full Sequence · 12 min
- 21Day one of the StreakRecover — Breath, then begin · 10 min