Foundation · Step 4 of 21
5 minVulnerability, feeling the signal
Pillar — Vulnerability
This is interoception training. You are not performing openness — you are practising noticing what is actually happening inside you while you move.
The practice
One minute of Vulnerability. Name one physical sensation out loud when you finish.
All 21 Steps
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