Intensive — Exit the Tension Zone in 21 Days

Веретенников Сергей · Jul 11, 2026

Tomorrow we begin an intensive course at the Mahapurna School to relieve tension.
The intensive course will last 21 days. However, you can start whenever you like and work at your own pace.

Still, doing it together is always easier.

Participant's daily report

Tension: X out of 10.
Quality of practice, your rating: %%
Main observation of the day:
Today I noticed that… My insight... Today I learned...

For example:

1. 7 out of 10.

2. 90%

3. I had an insight: I finally saw where my tension lives in my body; as I relaxed that area, the overall tension began to let go.

Day 1. Mapping Inner Tension
Theme of the day
I notice tension that I did not notice before.

Today you do not need to force yourself to relax. You do not need to fight your state, drive away your thoughts, or convince yourself that everything is fine.

The first step is to see the tension as it is.

Many people become so accustomed to living in a tense state that they stop noticing it. A clenched jaw, raised shoulders, heaviness in the chest, a tense abdomen, racing thoughts, and constant inner readiness to solve something begin to seem normal.

Stress can indeed manifest through muscle tension, headaches, changes in breathing and heartbeat, digestive problems, irritability, fatigue, and difficulty concentrating.

Today we will not immediately try to remove all these manifestations. First, we will learn to notice them.

Task for the first day
By the end of the session, you should:

determine your overall level of tension;
understand which parts of your body it accumulates in;
notice the main external and internal causes of tension;
feel the difference between yourself and your state;
create a baseline against which the program's results will be compared.

What you will need
Prepare:

a notebook or a separate program journal;
a pen or pencil;
several colored pencils, if available;
an image of a human silhouette from the front and back;
about 25–30 minutes of free time.

It is best to put your phone on silent during the practice.

Part One. My Baseline
Write down the date and time.

Then rate your state on a ten-point scale.

0 means a complete absence of tension.
10 means the strongest tension you can imagine.

Write down:

Overall inner tension: ___ out of 10.

Physical tension: ___ out of 10.

Emotional tension: ___ out of 10.

Speed and restlessness of thoughts: ___ out of 10.

Fatigue: ___ out of 10.

Sleep quality last night: ___ out of 10.

For the last item, 0 means very poor sleep, while 10 means complete and restorative sleep.

Now complete several sentences:

Lately, what causes me the most tension is…

I find it especially difficult to relax when…

I notice that my tension increases around…

When I am tense, I usually start to…

In 21 days, I would like to feel…

Do not try to write beautifully or correctly. This is not an essay or a report. Write the first thing that comes to mind.

Part Two. Mapping Tension in the Body
Sit comfortably. Place your feet on the floor or adopt another stable position.

Close your eyes if you feel comfortable. If closing your eyes makes you anxious, leave them open and look at a calm, stationary object.

Take three normal breaths in and out.

Do not try to breathe especially deeply. Today we are only observing.

Slowly direct your attention to different parts of your body:

forehead;
area around the eyes;
jaw;
tongue;
throat;
neck;
shoulders;
arms and palms;
rib cage;
heart area;
abdomen;
lower back;
pelvis;
legs;
feet.

At each place, ask yourself three questions:

What do I feel here?

How strong is this sensation?

If it had a shape, color, or density, what would it be?

Tension may feel like:

pressure;
constriction;
heaviness;
a lump;
burning;
cold;
tingling;
vibration;
inner noise;
emptiness;
numbness;
the urge to keep moving.

There are no right or wrong sensations here.

Mark the areas you found on the body image.

You can use different colors:

red — strong tension;
orange — moderate;
yellow — mild;
blue — cold, emptiness, or reduced sensitivity.

Do not try to explain immediately why the tension is located exactly there. Today we are making a map, not passing judgment on the body.

Part Three. The “I Notice and Do Not Fight” Practice
Choose one area of the body where the tension is especially noticeable.

Direct your attention there.

You do not need to say to yourself:

“I am tense all over.”

Say it more precisely:

“I notice tension in my shoulders.”

Or:

“Right now I feel heaviness in my chest.”

Or:

“I notice constriction in my abdomen.”

There is a big difference between these phrases.

You are not the tension.
Tension is a state that is currently present inside you.

Place your palm on the tense area if that feels comfortable. If touch is unpleasant, simply keep your attention near that place.

Take several calm breaths in and out.

As you exhale, silently say:

“I do not need to remove this right now.”

Then:

“I can observe this sensation and remain present with myself.”

Stay this way for two or three minutes.

Do not check every second to see whether the tension has disappeared. When a person tries too hard to relax, relaxation becomes yet another task.

At the end, ask yourself:

Did the sensation remain the same, intensify, lessen, or change its form?

Any answer is acceptable.

Even if nothing changed, you did the practice correctly. Today's goal is not a miracle, but an introduction.

Part Four. Where My Tension Comes FromDivide the page into three columns.

In the first, write:

What happened?

In the second:

What did I think or do?

In the third:

How did my body react?

Example:

What happened: I received a work message.

What I thought: I need to reply immediately, otherwise the person will be displeased.

How my body reacted: my shoulders and jaw tightened, and my breathing became shallow.

Write down at least three situations from the past few days.

These may include:

work tasks;
phone calls;
waiting for a reply;
news;
financial matters;
family relationships;
having to hurry somewhere;
fear of making a mistake;
the habit of controlling everything;
being unable to say no;
thoughts about the future;
memories of the past.

Do not blame yourself. You are studying the mechanism.

Observation Practice Throughout the Day
Three times today, pause for about one minute.

Each time, ask yourself:

Where is my tension right now?

What happened in the few minutes before it appeared?

What am I trying to control right now?

Can I lower my shoulders slightly, unclench my jaw, or relax my palms?

You do not need to relax your entire body. It is enough to reduce the tension by at least five percent.

Sometimes the door to calm does not open wide, but only a tiny crack. Yet even through it, light begins to enter.

Video Practice on YouTube
After creating the body map, you can do a short body-scan meditation.

Search on YouTube: “10-minute body scan meditation in Russian”

You can also choose an option without musical accompaniment:

Search on YouTube: “Body scan for beginners without music”

Choose a video lasting approximately 7 to 15 minutes, with a pleasant voice and a calm pace.

You do not need to endure a voice or music that irritates you. Meditation should not sound like another boss who urgently requires you to relax.

Image for the First Day
For the first day, you will need a simple image:

A light-colored silhouette of the human body, front and back, on a neutral background. The silhouette contains no pre-marked areas, labels, chakras, or organs. The person marks the areas of their tension on the image themselves.

You can make two versions:

A blank silhouette for filling in yourself.
A more artistic image of a person with areas of red, orange, and dark light visible inside, symbolizing accumulated tension.

It is better to use the blank silhouette as the main working image. It will not suggest in advance where the person is supposed to feel tension.

Affirmation of the Day
I honestly notice my state. I do not need to fight myself. Awareness is already becoming the beginning of liberation.

Repeat it slowly three times.

You do not need to force yourself to believe every word. It is enough to let this thought remain beside you for a while.

Evening Closing
Before bed, rate your overall tension again:

My evening tension: ___ out of 10.

Answer the questions:

What new thing did I notice in my body today?

In which situation did the tension intensify the most?

Was I able to reduce it even slightly?

What helped me the most?

At the end, write:

Today I realized that my tension…

Complete the sentence in your own words.

Result of the First Day
After the first day, a person is not yet expected to become calm.

The result sounds different:

“Now I better understand where my tension lives, when it appears, and how it manifests in my body.”

This is the beginning of the journey.

It is impossible to consciously let go of something whose existence we do not even notice.

Important Note
If observing your body causes a sharp increase in anxiety, a feeling of unreality, distressing memories, or panic, open your eyes, look around, feel your feet, and name several objects you can see.

You can stop the practice and return to your usual activities.

The program is intended for self-help and for learning tension-reduction skills. It does not replace medical care or work with a psychologist in severe or prolonged conditions.

This first day will also provide baseline material for Day 21: the person will fill out the same body map again and compare which areas have become calmer and which still need work. Mindful observation and grounding practices are consistent with the World Health Organization's approach: stress-management skills are learned gradually and may take only a few minutes of daily practice.

Веретенников Сергей · Jul 12, 2026

So, let's begin!
START!

Today is the first day of the intensive.

You read its description yesterday.

As a rule, people put everything off until later—including intensives.

Meanwhile, they live for YEARS in a state of chronic tension.

330 · Jul 12, 2026

Wow! What a wonderful practice! And everything is explained so clearly and accessibly! I was just thinking about this—what to do and how to solve it—and then along comes what could be called a gift! Thank you so much! I'm getting started!

Day 1

1) 3 out of 10 (I don't have any real tension in the usual sense of the word right now, but I do have extreme work-related fatigue—10 out of 10. Fortunately, I'm on vacation now. But the fatigue still hasn't gone away. I'm trying to recover passively at home. The tension in my body hasn't gone away either, although I barely notice it at the moment).

2) 5% (Today I simply made myself sing spiritual songs, and I consider that part of the practice too. I started and got into it; I had enough energy for half an hour, but it gave me some “extra fuel.” I also listened to the 10th prayer, which I liked, by the way. Thank you so much).

3) You need to do at least something, to “look for the keys” to yourself so that you can have an influence, if necessary, of course within reason and with constant self-reflection.

Веретенников Сергей · Jul 12, 2026

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5678 · Jul 12, 2026

Namaste! Thank you! I'm happy to participate.
Four days ago, I woke up and felt that I had returned to a state of intense tension, despite having slept. I lay there analyzing where I was tense. I realized that there was strong tension in my jaw—not from clenching, but inside, as if in my gums. So I'm already on the path of observing and analyzing.
1. 10 out of 10
2. 50%
3. My insight is that I don't know how to set aside time for myself, hence the 50%. Better to start this way than do nothing at all. In my thoughts and actions, I run back and forth, doing this and that; in the end, I barely manage anything, I worry, I set tasks...
I identified the main areas of tension: my jaw and forehead.

Веретенников Сергей · Jul 12, 2026

Let me remind you that this is already the 15th intensive at the Mahapurna School.
You have completed intensives such as:

They are all free!

Веретенников Сергей · Jul 12, 2026

Day 2. Returning to the present moment
Theme of the day
I return from my thoughts to reality.

On the second day, you receive the first tool for rapid self-help. Grounding here does not mean walking barefoot or “connecting to the Earth’s energy,” but returning your attention from anxious thoughts to your body and the reality around you. The WHO includes grounding among the basic stress-management skills, and the 5–4–3–2–1 technique is used to bring attention back to the present moment.

Yesterday, you began noticing your tension and identified where it accumulates in your body.

Today, we will take the next step—learning to return to the present moment.

Much of our inner tension is connected not only with what is happening now. We may mentally continue yesterday’s conversation, worry about possible events, imagine unpleasant consequences, or try to solve dozens of problems in advance.

Meanwhile, the body reacts as if all of this is happening right now.

Grounding helps interrupt this stream and remind yourself:

“I am here. I see the space around me. I feel supported. Right now, I can take one calm step.”

Today, you do not need to solve your whole life. You only need to return to where you actually are.

Day Two’s task
Today, you will learn to:

notice the moment when anxious thoughts take over your attention;
return to bodily sensations;
feel physical support;
shift your attention to the reality around you;
reduce tension through your senses;
use brief grounding in everyday situations.

Morning observation
After waking up, do not pick up your phone for at least the first two or three minutes.

Pay attention to the space around you.

In your mind, name:

where you are;
what time of day it is;
what kind of light is in the room;
what sounds you hear;
what your body is touching.

Then assess your tension:

My tension in the morning: ___ out of 10.

Finish the sentence:

This morning, my thoughts are mostly occupied with…

Do not analyze the answer. Simply write it down.

The main practice: “I am here”
The practice takes approximately 10–15 minutes.

Sit comfortably. Ideally, place both feet fully on the floor.

Do not adopt an overly solemn posture. This is not a meditation exam. You should feel stable and reasonably comfortable.

Step 1. Feel the support
Press your feet lightly into the floor.

Feel:

your heels;
your toes;
the surface beneath your feet;
the weight of your legs;
your body’s contact with the chair.

Do not imagine the support—feel it physically.

Say slowly:

“The floor is beneath my feet.”

“The chair is supporting my body.”

“I do not have to hold myself up using only muscle strength.”

Allow your shoulders to drop slightly.

Do not try to relax completely. It is enough to reduce the tension by a few percent.

Step 2. Look around
Open your eyes and slowly look around the room.

Do not look inward. Direct your attention outward.

Find with your eyes:

a door;
a window;
a light source;
the nearest object;
the farthest visible object;
something round;
something rectangular;
the lightest-colored object;
the darkest object.

Turn your head slowly so that you can see the space not only in front of you but also to the sides.

Say silently:

“I see the space around me.”

“I am here right now.”

Step 3. Name the facts
Say aloud or silently several simple facts:

“Today is ______.”

“It is approximately ______ o’clock.”

“I am in ______.”

“In front of me there is ______.”

“Right now, I am sitting or standing.”

These should be facts, not evaluations.

Do not say:

“Everything is terrible.”

Say:

“I am sitting in a room and thinking about tomorrow’s conversation.”

Do not say:

“I can’t cope.”

Say:

“I feel tension in my chest and notice many rapid thoughts.”

Facts bring us back to reality. Evaluations often lead us back into an anxious narrative.

The 5–4–3–2–1 practice
Now identify, in sequence:

Five things you can see
Name each object and briefly describe it.

For example:

“I see a white cup.”

“I see a wooden table.”

“I see light on the wall.”

Four bodily sensations
For example:

your feet touching the floor;
your back touching the chair;
your clothes touching your shoulders;
your palms resting on your knees.

Choose neutral sensations. There is no need to deliberately look for pain or tension.

Three sounds
Listen for sounds both near and far away.

For example:

the sound of your breathing;
noise outside the window;
the computer running;
voices;
the ticking of a clock;
the rustle of clothing.

Two smells
These may be the smell of the air, the room, tea, clothing, cream, or wood.

If you cannot detect any smells, name two smells you enjoy remembering.

One taste
Notice the taste in your mouth.

You can take a small sip of water or tea and observe the taste for a few seconds.

After that, feel your feet again.

Say:

“I see. I hear. I feel. I am here.”

The “Anchor Object” practice
Choose a small object that you can carry with you:

a smooth stone;
a bead;
a small crystal;
a bracelet;
a ring;
a wooden object;
a coin;
a small symbol;
any pleasant object without sharp edges.

Today, this object will become your anchor of calm.

Hold it in your hand and examine it carefully:

temperature;
weight;
shape;
surface;
edges;
color;
reflection of light.

For one minute, keep your attention only on the object’s physical properties.

Then say:

“When I touch this object, I remember the present moment.”

The object itself has no magical power. Its meaning is created by your consciousness. Gradually, touching it can become a familiar signal: stop, feel your body, and return to reality.

You can choose an object that has spiritual significance for you—for example, a symbol of light, protection, an inner center, or connection with the Higher.

The important thing is that the object reminds you not of danger, but of presence and support.

A brief practice during the day
Today, practice grounding at least three times.

It is especially useful:

before a difficult conversation;
after receiving an unpleasant message;
when you are rushing;
while reading worrying news;
when your thoughts begin moving in circles;
when you are trying to do several things at once;
before going to sleep.

The brief practice takes about one minute.

The one-minute formula

Place your feet on the floor.
Look around slowly.
Name three visible objects.
Notice two sounds.
Feel one bodily sensation.
Exhale calmly.
Ask yourself: “What is really happening right now?”

After that, identify one next action.

Not ten actions. Just one.

Outdoor practice
During a short walk, feel your feet making contact with the ground.

There is no need to look at your phone or listen to the news.

Notice:

how one foot touches the surface;
how your body weight shifts onto the other leg;
how your arms move;
how the air touches your face;
which objects approach and remain behind you.

You can repeat silently:

“I am taking this step.”

“Now the next one.”

There is no need to imagine the entire path. At each moment, there is only one step.

If you wish, you can stand or walk barefoot for a few minutes on a safe natural surface. However, the main effect of this practice is connected not with supposed exchanges of energy or electrons, but with attention to the body, movement, and the present moment.

Finding a practice on YouTube
You can choose a short grounding practice lasting 5 to 15 minutes.

Search YouTube for: “Grounding meditation and returning to the present moment”

Search YouTube for: “The 5–4–3–2–1 technique for anxiety”

Search YouTube for: “Here-and-now meditation in Russian, 10 minutes”

Choose a video with a pleasant voice, no sudden sounds, and no complicated breath holds.

There is no need to watch ten videos in search of the perfect one. Sometimes searching for a meditation creates more tension than life itself. Choose an option that is suitable enough and do the practice.

Image for Day Two
For Day Two, a suitable image would be:

A person stands barefoot on the ground. Roots do not necessarily need to extend from their feet. The main emphasis is on a stable body position, a peaceful setting, natural light, and a sense of presence. Real objects are visible around the person: trees, stones, grass, and sky. The image conveys the thought: “I am here.”

A symbolic version could also be used:

A person stands inside a softly glowing circle. The circle represents the space of the present moment. Outside it are blurred images of the past and future, while everything inside appears clear and calm.

Affirmation of the day
I return to the present moment. I feel the support beneath my feet. Right now, it is enough for me to take just one next step.

Repeat it three times, feeling your feet and the space around you.

Evening conclusion
Before going to sleep, assess:

My tension before the evening practice: ___ out of 10.

Perform the brief 5–4–3–2–1 technique or one of the video practices you found.

Afterward, assess your state again:

My tension after the practice: ___ out of 10.

Ask yourself:

Which thoughts took me out of the present moment most often today?

In which situation did grounding help me the most?

Which sense brings me back to reality most easily: sight, hearing, touch, smell, or taste?

Result of Day Two
After Day Two, a person may say:

“I know how to return from an anxious stream of thoughts to my body and the reality around me.”

The tension may return. This does not mean that the practice is not working.

Grounding is not a one-time switch that turns off anxiety. It is a movement of attention that gradually becomes habitual:

from the past and future—to the present moment;
from an anxious narrative—to observation;
from inner instability—to support.

21778 · Jul 12, 2026

Namaste!
Teacher, thank you so much for the intensive!

I would really like to regulate my states better and more effectively.

Day 1
1. 8 out of 10
2. ~50–60%
3. I especially liked the practice “I notice and do not fight.”
It seems obvious, but, as often happens, I had not been consciously aware of it until today.
And of course, I praised myself for practicing tracking my physical and mental tension.

Веретенников Сергей · Jul 13, 2026

About 90% of people will never say or even admit to themselves that they are in a state of constant tension or anxiety.

For many, everything seems very simple: if a person sits calmly, does not shout, argue with anyone, fight, or take their frustration out on loved ones, then they must be calm. Consequently, they have no tension at all.

But inner tension does not always manifest outwardly. A person may smile, work, communicate, attend to everyday tasks, and even consider themselves completely calm. At the same time, their body remains tense, their breathing is shallow, their thoughts are constantly rushing somewhere, and inside there is a barely noticeable anticipation of trouble.

They may fail to notice this state simply because they have lived with it for years. Tension becomes the habitual background of life. A person no longer remembers what genuine relaxation feels like, so they accept chronic anxiety as normal.

That is why such a person may feel that they do not need this intensive at all. After all, from their perspective, they have no problem. However, sometimes it is only during practice that a person notices for the first time how tense they have been. Genuine relaxation becomes a mirror in which they can finally see their previous state.

1965 · Jul 13, 2026

Namaste! First day!
Overall tension: 3 out of 10.
Quality of practice: 80%.
Insight of the day: I realized what caused today’s tension. I went further. I went back to childhood and found a trigger. I will work through it a little later.
Thank you, Om Shanti, for this intensive. It is very important to me.

7371 · Jul 13, 2026

Day 1 (13.07.26)
Overall tension: 8 out of 10.
Quality of practice: 100%.
I went through all the points of the practice in detail and devoted a lot of time to this first day. I described five situations from the previous few days that had led to tension. I have not gone far back into the past yet. Many areas of tension in the body “appeared.”
Awareness:
I realize that I suppressed my emotions for most of my life. And, as we know, vice “enters” the body in the form of illnesses precisely through the suppression of emotions. Gradually, I stopped distinguishing between what felt good to me and what did not, what gave me energy and what took it away. I will return to the Practice of Discernment by Om Shanti (I started a notebook for it and am gradually filling it in, but I have not written anything in it for a long time). I realize that, with the help of Om Shanti’s practices and meditations, I have learned to quickly emerge from a negative state; my body has learned to appreciate Silence and make use of this moment. I performed the 7 Prayers in other languages to support today’s practice.
Thank you, Om Shanti, for such a powerful and thorough Intensive!

21778 · Jul 13, 2026

Day 2
1. 4 out of 10
2. 90%
3. Thanks to doing the practices, today I was here/in the present moment more often than usual.
And I didn’t get stuck in negativity for long after briefly looking through the news feed, or after a loved one refused to communicate with me, and so on. (I simply came out of it very quickly).
I feel better.
The day passed without any new blocks in my body.
I also enjoyed my evening walk today while doing the practices.

Веретенников Сергей · Jul 13, 2026

Day 3. The Breath of Calm
Theme of the day
I slow my breathing—and my body receives a signal to calm down.

During the first two days, you learned to notice tension and return to the present moment.

Today, we will begin working with the breath.

When a person is worried, in a hurry, or mentally preparing for danger, their breathing often becomes faster, shallower, and more uneven. But this connection also works in reverse: by slowing the breath, we can gradually reduce physiological arousal.

Research shows that breathing practices can moderately reduce subjective stress and anxiety. Regular sessions lasting at least five minutes are generally more beneficial, whereas intense rapid breathing is not the best choice for a general tension-reduction program.

Today, we will not hold our breath, breathe until dizzy, or set yogic records. Our task is much calmer:

to find a rhythm in which the body feels a little more at ease.

Task for Day Three
Today, you will learn to:

notice your natural breathing;
breathe more slowly without forcing yourself;
avoid lifting your shoulders with every inhale;
maintain a gentle, even rhythm;
use your breath in a tense situation;
distinguish calm breathing from breathing that is too deep.

Morning Observation
After waking, sit up or remain lying down.

For one minute, simply observe your breathing.

Do not change anything.

Notice:

whether the breathing is fast or slow;
even or interrupted;
free or constricted;
whether your chest or abdomen moves more;
whether you feel like taking a deep breath;
whether pauses occur.

Assess your state:

Morning tension: ___ out of 10.

Breathing now: free / constricted / shallow / even / difficult.

There is no need to diagnose yourself. You are simply beginning to notice another language of your body.

Important Rule
Your breathing should not become excessively deep.

Breathing too deeply and frequently can lead to dizziness, tingling, a feeling of breathlessness, or increased anxiety.

Breathe:

quietly;
smoothly;
without effort;
preferably through your nose;
at a comfortable depth;
without mandatory breath holds.

Slow breathing does not mean huge breaths. Sometimes a calm inhale is almost imperceptible.

Main Practice
Duration: 7 to 10 minutes.

Before beginning, assess:

Tension before practice: ___ out of 10.

Sit comfortably. Your back may rest against the back of a chair. Place your feet on the floor.

You may place one palm on your chest and the other on your abdomen.

There is no need to deliberately push out your abdomen. Simply observe which hand moves more.

Step 1. Free the Exhale
First, take a normal, calm exhale.

Do not push all the air out of your lungs. Simply allow the exhale to end naturally.

After that, your body will take its next inhale on its own.

Repeat several times:

normal inhale—calm exhale.

With each exhale, gently release:

your jaw;
your tongue;
your shoulders;
your palms;
your abdomen.

Step 2. Find a Comfortable Rhythm
Choose one of three options.

Gentle Rhythm
Inhale—3 seconds.
Exhale—3 seconds.

Moderate Rhythm
Inhale—4 seconds.
Exhale—4 seconds.

Slow Rhythm
Inhale—5 seconds.
Exhale—5 seconds.

The last option corresponds to approximately six breathing cycles per minute—so-called slow or coherent breathing. This pace is often used in research, but it does not have to suit everyone.

Start with the easiest option.

Do not switch to five seconds just because it looks “more correct.” The best rhythm is the one you can maintain without tension or an urgent desire to take a larger breath.

Step 3. Breathe in a Circle
Imagine a glowing circle.

As you inhale, the circle slowly expands.

As you exhale, the circle gently contracts.

Do not imagine tension leaving you as black smoke. We do not need inner drama today. A simple movement is enough:

expansion—return;
inhale—exhale.

Continue for five to seven minutes.

When thoughts arise, do not chase them away. Return to the count.

Step 4. Let Go of the Count
During the final minute, stop counting.

Allow your breathing to move on its own.

Notice:

whether it has become quieter;
whether its rate has changed;
whether your shoulders have lowered a little;
whether your chest or abdomen feels calmer;
whether your thoughts have slowed down.

After the practice, assess:

Tension after practice: ___ out of 10.

Even a one-point reduction is a result.

If the number has not changed, that does not mean failure either. Perhaps your breathing has become steadier, while your overall state has not yet changed. The nervous system prefers repetition to heroics.

Extended-Exhale Option
Do this only if the main rhythm feels easy.

Inhale—4 seconds.
Exhale—5 or 6 seconds.

Do this for 5–10 cycles.

Do not exhale until your lungs are completely empty, and do not pause after the exhale.

A longer exhale helps some people calm down, but it should not create a feeling of breathlessness. At the slightest discomfort, return to an equal rhythm.

One-Minute Practice
Today, perform a brief breathing reset three times:

Feel your feet.
Relax your jaw.
Take five calm breathing cycles.
Let the exhale be equal to the inhale or slightly longer.
After the final exhale, ask yourself:
“What truly requires my attention right now?”

Use this practice:

before replying to an unpleasant message;
before a phone conversation;
when you are in a hurry;
after reading the news;
before eating;
before bed;
when you notice raised shoulders or a clenched jaw.

Breathing Anchor
Choose one everyday action:

turning on your computer;
when the phone rings;
opening a door;
waiting for a page to load;
washing your hands;
making tea;
moving from one room to another.

Each time before this action, take one calm inhale and one gentler exhale.

In this way, the breathing practice will gradually become part of everyday life.

We need more than simply breathing well for ten minutes to music. It is important to remember the breath precisely when life starts waving its arms again.

Finding a Practice on YouTube
Choose one video approximately 5 to 15 minutes long.

Search YouTube for: “Slow breathing: 5-second inhale, 5-second exhale”

Search YouTube for: “Coherent breathing 5–5 in Russian”

Search YouTube for: “Breathing for relaxation without breath holds”

Search YouTube for: “Breathing circle: 5-second inhale and exhale”

It is better to choose a video:

without breath holds;
without very loud music;
without frequent intense breathing;
without promises to instantly cure all diseases;
with a clearly visible circle or another breathing timer.

Wim Hof Method practices, holotropic breathwork, kapalabhati, and other intense techniques are not used today. They serve different purposes and, for some people, may increase arousal rather than calm them.

Image for Day Three
A suitable image for this day would be:

A person sitting calmly. In front of them is a softly glowing sphere. The sphere expands on the inhale and contracts on the exhale. Around it is a bright space, gentle waves, and a sense of silence. The person’s shoulders are lowered, their face is calm, and their breathing is natural.

Affirmation of the Day
I do not need to hurry. I breathe calmly, and with each exhale my body releases a little tension.

Repeat it three times, without trying to deepen your breathing artificially.

Evening Practice
Before bed:

Put away your phone or turn off the bright screen.
Sit or lie down comfortably.
Practice calm breathing for five to ten minutes.
Do not try to fall asleep necessarily.
After the practice, simply lie quietly.

Consistency is more important here than duration. Studies of breathing exercises show that repeated practice is generally more beneficial than a one-time exercise.

Result of Day Three
After completing the practice, a person may say:

“I know one simple way to gently slow down my inner pace.”

Calm breathing does not remove the causes of every problem. It creates a state in which we can respond to them less sharply.

When breathing stops rushing, consciousness gains a small pause.

And sometimes freedom begins precisely in that pause.

98765 · Jul 14, 2026

5678 · Jul 14, 2026

Namaste! Day 2. Returning to the present moment.
1. 10 out of 10
2. 70%
3. I really liked the “anchor object”; I chose one, and it works. I also really like the “5-4-3-2-1” practice—I hadn’t known about it before.
Participating in the intensive makes me slow down and listen to myself. My level of tension remains high because this has already been my way of life for many years. I am rebooting slowly, returning to the material, rereading it, and learning properly without rushing through the exercises. “Pictures of the day” are in my plans too; I’ll get to them. The visual channel is important to me.
Thank you!

330 · Jul 14, 2026

Day 2
1) 0 out of 10 (I didn’t feel any tension or fatigue)
2) 0% (because I don’t count one minute of Nauli as practice; a 30-minute leg massage and a 45-minute back massage on a massage bed were not practice either, but an attempt to release tension in my body and prevent it. Overall, it was a day of complete rest.)
3) Why push yourself to the point of becoming a “vegetable” when you can make changes to your working days and get a different result?

Day 3
1) 0 out of 10 (because I didn’t strain myself either)
2) 80% (I sang Asato Ma along with Oleg Gadetsky’s meditation video; I did a 50-minute workout in the evening, including a breathing exercise with a long exhalation and gentle stretching, one minute of Nauli, and a back, leg, and shoulder massage—for today and for me, the practice turned out to be simply top-notch; naturally, I did everything according to the day’s assignments)
3) I need to get myself used to regular practice—we brush our teeth regularly, after all, and it should be the same here.

Веретенников Сергей · Jul 14, 2026

Day 4. Releasing Muscle Tension
Theme of the Day
I am learning to distinguish tension from relaxation.

In previous days, you observed your state, returned to the present moment, and learned calm breathing.

Today we will turn directly to the muscles.

A person can become so accustomed to tense shoulders, a clenched jaw, or a drawn-in stomach that they stop noticing these areas of tension. The body continues to hold tension even when the external danger has already passed.

Progressive muscle relaxation is based on a simple principle:

first consciously tense a particular muscle group for a few seconds, then release it completely and feel the difference.

A systematic review of 46 studies involving more than 3,400 adults showed that progressive muscle relaxation may reduce stress, anxiety, and depressive symptoms, especially when practiced regularly and combined with other self-regulation methods.

Today we will not fight the body. We will teach it that release can follow tension.

Task for Day Four
Today you will learn to:

notice hidden areas of muscle tension;
distinguish a tense muscle from a relaxed one;
release tension sequentially, one area at a time;
avoid tensing the body more than necessary;
connect muscle relaxation with a calm exhalation;
use a short version of the practice throughout the day.

Morning Observation
After waking, remain still for a little while.

Notice:

whether your teeth are clenched;
whether your tongue is pressing against the roof of your mouth;
whether your shoulders are raised;
whether your hands are tense;
whether your stomach is drawn in;
whether your buttocks are clenched;
whether your toes are curled.

Do not try to relax everything immediately.

First, simply notice:

“Yes, my body is holding this tension.”

Assess your state:

Overall tension in the morning: ___ out of 10.

Name the most tense area:

I feel the most tension in ______.

Important Practice Guidelines
During the exercise, tense the muscle moderately—at approximately half of its possible strength.

There is no need to tense until you tremble, feel pain, or experience a cramp.

For each muscle group:

tense it for about 5 seconds;
release it immediately and completely;
observe the relaxation for about 15–20 seconds.

Breathe freely.

Do not hold your breath while tensing.

A convenient pattern is:

inhale—gentle tension;
exhale—complete release.

If any part of your body is painful, injured, or has recently undergone surgery, do not tense it. Simply direct your attention there and imagine the muscles becoming softer.

Main Practice
Duration—approximately 15–20 minutes.

The World Health Organization also describes progressive muscle relaxation as a stress-management practice lasting approximately 10–20 minutes.

Before beginning, assess:

Tension before practice: ___ out of 10.

Lie down or sit so that your body is well supported.

Loosen tight clothing. Remove your glasses if comfortable. Put your phone on silent.

Take three calm breathing cycles.

With each exhalation, say silently:

“I allow my body to release a little of its tension.”

1. Feet
Gently curl your toes.

Feel the tension in your feet.

Do not tense them until they cramp.

Hold for about five seconds.

Now release completely.

Feel:

warmth;
heaviness;
tingling;
expansion;
the absence of any need to hold anything.

Remain relaxed for 15–20 seconds.

2. Calves
Gently pull your toes toward you or point them slightly away—choose whichever is more comfortable.

Feel the tension in your calves.

Hold for five seconds.

Release as you exhale.

Notice the difference between “holding” and “releasing.”

3. Thighs
Gently tense your thigh muscles as if you wanted to straighten your legs.

Do not squeeze your knees forcefully.

Hold for five seconds.

Release.

Allow your legs to become heavy and rest on the surface beneath you.

4. Buttocks and PelvisGently squeeze your buttocks.

Do not arch your lower back.

Hold for five seconds.

Release completely as you exhale.

Imagine your pelvis becoming heavier and sinking more deeply into its support.

If you have pain in your lower back or pelvic area, you may skip this step.

5. AbdomenGently tense your abdominal muscles as if preparing for a soft touch.

Do not pull your stomach in forcefully or hold your breath.

Hold for a few seconds.

Then release.

Allow your abdomen to move freely with your breathing.

Many people constantly hold their stomachs tense without even noticing it.

Right now, it does not need to pretend to be anything. It can simply be a stomach.

6. HandsGently clench your hands into fists.

Keep your thumbs outside.

Feel the tension in your fingers and palms.

Hold for five seconds.

Then open your hands.

Let your fingers rest freely.

Notice whether they try to clench again unnoticed.

7. ArmsSlightly bend your arms and tense the muscles of your forearms and shoulders.

Do not press your arms against your body too forcefully.

Hold for five seconds.

Release.

Feel the weight of your arms.

They may have become warmer or heavier.

8. ShouldersSlowly raise your shoulders toward your ears.

Do not pull them too high.

Feel the familiar tension.

Hold for a few seconds.

As you exhale, let your shoulders drop.

Do not lower them through effort. Simply stop holding them up.

Observe where your shoulders are now.

Often, a person notices for the first time how much energy they have spent carrying their shoulders almost up by their ears all day.

9. Shoulder BladesGently draw your shoulder blades together as if you wanted to hold a thin sheet of paper between them.

Do not arch your lower back.

Hold for about five seconds.

Release.

Feel your upper back becoming broader.

If you have back pain, you may skip this step.

10. FaceTense your face especially gently.

Slightly wrinkle your forehead, squint your eyes, and purse your lips.

Do not clench your teeth.

Hold for three to four seconds.

Now release completely:

smooth your forehead;
relax your eyelids;
part your teeth;
let your tongue rest freely in your mouth;
slightly relax your lower jaw.

Imagine your facial expression becoming neutral.

You do not need to smile or look happy.

Your face simply stops working.

Observing the Whole Body
After relaxing each area in sequence, do nothing for one or two minutes.

Feel your entire body.

Notice:

which areas have become heavier;
where warmth has appeared;
which muscles relaxed more easily;
where tension remains;
whether your body wants to move;
whether your breathing has changed.

Do not feel obliged to achieve complete relaxation.

If tension remains in some places, say:

“I notice that this area is not yet ready to release its tension completely. I do not need to force it.”

Sometimes the body relaxes immediately.

Sometimes it releases tension gradually, once it becomes convinced that nothing is being demanded of it.

After the practice, assess:

Tension after practice: ___ out of 10.

Option Without Preliminary Tensing
For some people, intentionally contracting the muscles is unpleasant or contraindicated.

In that case, use release only.

Sequentially direct your attention to:

feet;
calves;
thighs;
pelvis;
abdomen;
palms;
arms;
shoulders;
face.

For each area, say silently:

“I notice this part of my body.”

Then:

“I allow it to become a little softer.”

Do not order your body to relax completely. Even a small change is practice.

Short Practice During the Day
Several times a day, do the exercise:

“Clench—Feel—Release”

Gently clench your hands for three seconds.
Notice the tension.
Take a calm exhalation.
Open your hands completely.
Feel the relaxation for ten seconds.

Afterward, check:

jaw;
shoulders;
abdomen;
toes.

You can silently ask yourself:

“What am I holding unnecessarily right now?”

And release at least one muscle.

The “Three Points” Practice
Choose three areas where tension most often accumulates for you.

For example:

jaw;
shoulders;
palms.

Check only these three points several times a day.

There is no need to scan your entire body every hour. The brief check should take no more than 20–30 seconds.

Over time, these three areas will become your personal indicators of stress.

When they tense, your body is saying:

“Stop. You have started holding more than necessary again.”

Finding a Practice on YouTube
Choose one practice lasting approximately 10 to 25 minutes.

Search YouTube for: “Jacobson’s progressive muscle relaxation”

Search YouTube for: “Muscle tension and relaxation, meditation in Russian”

Search YouTube for: “15-minute progressive muscle relaxation”

Search YouTube for: “Jacobson relaxation practice before sleep”

Choose videos:

with a slow voice;
with clear instructions;
without abrupt music;
without intense muscle tensing;
without requiring you to endure pain;
with sufficient pauses after release.

The main value of the practice lies not in the moment of tension, but in the pause afterward. That is when a person learns to recognize relaxation.

Day Four Image
A suitable image for this day would show:

A person lying down or sitting comfortably in a bright, peaceful space. One half of the image shows areas of muscle tension as reddish, compressed lines in the shoulders, arms, and legs. On the other half, these lines dissolve; the body is surrounded by soft light, and the muscles look free and heavy.

You could also create a practical diagram:

A human silhouette with the muscle groups numbered sequentially: feet, calves, thighs, pelvis, abdomen, hands, arms, shoulders, and face.

The image should help with the practice rather than suggest in advance where a person is supposed to have tension.

Affirmation of the Day
I do not need to keep my body constantly prepared. I notice tension and gradually allow my muscles to release it.

Repeat the affirmation three times after the main practice.

Do not strain yourself trying to say it especially convincingly. That would be rather ironic today.

Evening Practice
Before bed, do a short version of the relaxation practice.

You do not have to go through your entire body again.

Choose five areas:

feet;
legs;
palms;
shoulders;
face.

Gently tense each area for a few seconds and release it completely.

Then take three calm breathing cycles.

With each exhalation, say silently:

“The day is over.”

Then:

“Right now, I do not need to hold anything.”

Do not try to force yourself to fall asleep. The purpose of the practice is to provide your body with conditions for rest. Sleep comes on its own when you stop interrogating it.

Result of Day Four
After today’s practice, a person may say:

“I have begun to notice the difference between muscle tension and genuine relaxation.”

Previously, an area of tension might have seemed like a natural part of the body.

Now a new choice appears:

notice—tense slightly—feel—release.

In this way, the body gradually remembers a state in which it does not need to be ready for a fight every minute.

Important Note
Do not tense painful, inflamed, injured, or recently operated-on areas of the body.

The practice should be performed with particular caution in cases of:

acute pain;
muscle cramps;
severe joint conditions;
recent injuries;
postoperative recovery;
significant cardiovascular disease.

If in doubt, use the version without muscle tensing or consult a doctor beforehand.

There should be no pain during the exercise. Relaxation begins not where a person bravely endures, but where they stop fighting their body.

7371 · Jul 14, 2026

Day 2 (14.07.26) Returning to the present moment.
Overall tension before the evening practice: 6 out of 10
Tension after the evening practice: 4 out of 10
Quality of practice completion: 95%
Many realizations:
* I saw the difference between tension and anxiety and realized that I currently have practically no restless “everyday” anxiety. I’m returning to the “factory settings.” Of course, there are a couple of anxiety-provoking issues, but they concern major events, and even my attitude toward these issues is changing thanks to the practice.
* I really like all the practices because of their simplicity and “naturalness.” While doing them, I really seem to remember that during moments of great tension, my body and psyche naturally used to want to linger on objects with my gaze or notice a pleasant smell. Apparently, these senses are the easiest way for me to return to reality.
* I like that there are illustrations in the practice.
* The Anchor-Object practice also really resonated with me because such an object appeared in my life several years ago, precisely during a stressful period. I bought it myself, but with the absolute conviction that it had been a “gift” to me, a message from the Teacher and the Higher Powers. I felt a very strong Connection and Protection. And now this very object has become an object of power in this practice, in the here and now.
I am grateful for the second day of the Intensive; I feel that I am moving forward.

21778 · Jul 14, 2026

Day 3
1. 2 out of 10
2. 80%
3. Today I listened to my breathing throughout the day—it was interesting. (At first, the roles of the observer and the one breathing were very clearly separate. From time to time, they would synchronize/become one, and then something would go wrong again.)

During the day I realized that there was no restlessness; everything was happening smoothly/calmly, even though not everything was turning out as I would have liked.

While doing circular breathing, at about the eighth minute, my thoughts slowed down significantly and my body relaxed... In general, I began to fall asleep and felt less and less like breathing—pauses in my breathing began. A very pleasant state!

1965 · Jul 15, 2026

Day two, 14.07.26.

Upon waking:
state: 1–10.
Morning practice: 90%

I have no tension this morning. But after several hours, I suddenly catch myself engaging in mental chatter. Several times. I came out of that state. I did the 5-4-3-2-1 practice. I did the Anchor practice. It is a purple stone. I liked this practice. In the evening I was with the children, and my brain completely shut down) )) Today I did the evening practice in the morning.

Intensive — Exit the Tension Zone in 21 Days

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

330

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

5678

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

21778

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

1965

7371

21778

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

98765

5678

330

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

7371

21778

1965

Intensive — Exit the Tension Zone in 21 Days

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Сергей Васильевич

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