2.4 Example 3 day Preparation (& Integration) schedule
Here is an exmaple of what a 3 day schedule might look like including meals and some meditative type practices as discussed in the previous lesson on ‘Mental Dieta’. This could be used as a cheat sheet in case you found it hard to gather all of the various pieces of info in this course. Feel free to insert or replace the various practices as you desire. This is mostly an example for you to change.
Recipes: In the previous lesson I gave you a link to sign up to a mailing list (I wont spam you) to get 63 recipes which cover Vegan, Vegetarian and Omnivore meals which are along the lines of The Alkaline Diet which works well with Ayahuasca Dieta.
Day 1
Morning Routine:
- 10 minutes of breathwork
- 20 minutes of Yin Yoga
- 10 minutes of sitting meditation. Focus on breath (in and out).
After Morning Routine:
- Head to work or do normal daily tasks.
Meals:
- Breakfast: Amaranth Porridge with Fresh Apple
- Lunch: Quinoa and Cucumber Salad
- Dinner: Coconut Rice with Fresh Pineapple
Evening Routine:
- No screens 2-3 hours before bed
- 25-minute mantra chanting session
- Drink chamomile tea & journal (developing an intention) for 15 minutes or read a physical book.
Day 2
Morning Routine:
- 10 minutes of breathwork
- 20 minutes of Yin Yoga
- 10 minutes of sitting meditation. Focus on breath (in and out).
After Morning Routine:
- Head to work or do normal daily tasks.
Meals:
- Breakfast: Green Smoothie (No Banana)
- Lunch: Honey Glazed Carrots with a side of Quinoa
- Dinner: Vegetable and Rice Stir-fry
Evening Routine:
- No screens 2-3 hours before bed
- 25-minute mantra chanting session
- Drink chamomile tea & journal (developing an intention) for 15 minutes or read a physical book.
Day 3
Morning Routine:
- 10 minutes of breathwork
- 20 minutes of Yin Yoga
- 10 minutes of sitting meditation. Focus on breath (in and out).
After Morning Routine:
- Head to work or do normal daily tasks.
Meals:
- Breakfast: Coconut Rice Pudding with Fresh Melon
- Lunch: Nutty Quinoa Bowl
- Dinner: Quinoa Stuffed Bell Peppers
Evening Routine:
- No screens 2-3 hours before bed
- 25-minute mantra chanting session
- Drink chamomile tea & journal (developing an intention) for 15 minutes or read a physical book.
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