The method
Activities & programs
Two tracks, one goal: capacity. Mental practices sharpen attention; physical programs build durable strength.
Mental
تمرین تنفس
Down-regulate on demand. Protocols you keep for life.
Daily · 45 min
مدیتیشن
Guided sits at dawn, unguided by the end of the week.
Daily at sunrise
سمزدایی دیجیتال
Phones live in the lockbox. Withdrawal fades by day two.
All week
یادداشتنویسی
Structured evening reviews that actually stick.
Evenings · 30 min
Physical
تمرین قدرتی
Heavy, simple, coached. Barbell basics done properly.
5 sessions / week
مواجهه با سرما
Lake plunges and ice baths, built up gradually.
Daily · optional
صعود به قله
Long days on the ridge with pack and poles.
2 expedition days
دویدن در تریل
Technical singletrack through old-growth forest.
3 runs / week
Stay in orbit
Field notes from the forest
Training protocols, stillness practice, and first access to new retreat dates. One email a month, nothing else.