"Love Yourself in 13 Minutes
Feel love for yourself and embrace your uniqueness in just 13 minutes
In today's world, many of us struggle with inner insecurities, self-criticism, and a lack of self-acceptance. These negative emotions create stress that affects our physical state, leading to headaches, fatigue, and weakened immunity.
Love Yourself in 13 Minutes is a practice that helps strengthen your connection with yourself through deep diaphragmatic breathing, visualizations, and positive affirmations. It provides a gentle internal massage for your organs and saturates your body with oxygen.
Facts:
With a regular breath, the body absorbs only 20-30% of oxygen, while deep diaphragmatic breathing can increase this figure to 70-80%, improving metabolism and cardiovascular function.
What to expect in this practice:
- Deep breathing techniques to relieve tension.
- Powerful visualizations to enhance thinking and imagination.
- Affirmations that have a stronger impact on the subconscious in a deeply relaxed state.
Try it now."
"Stress Will Disappear in 13 Minutes
Reduce stress and anxiety in just 13 minutes
Daily stress undermines health, leading to insomnia, nervous exhaustion, and reduced concentration. Many of us seek quick solutions, but the key to calmness lies in proper breathing.
In the Stress Will Disappear in 13 Minutes practice, you'll learn breathing techniques that activate the parasympathetic nervous system, helping to lower cortisol levels—the stress hormone.
Medical Fact:
Scientific research confirms that deep breathing can reduce heart rate and blood pressure, bringing the body back to a state of relaxation.
What to expect in this practice:
- Diaphragmatic breathing techniques for instant relaxation.
- A unique visualization that shifts your focus from worry to tranquility.
- Affirmations to boost confidence in the future.
Try this simple exercise:
Take a deep breath for 4 counts, hold for 4 counts, and exhale for 6 counts. Repeat 10 times and feel the difference.
Listen to the practice on
Audible – Discover the full series with professional narration.
Apple Books – Download and listen on your Apple devices.
Authors Direct – Get direct access to your audio practice and enjoy it anytime."
"Let Go of the Past in 13 Minutes
Release the past and move forward in just 13 minutes
Living in the past means depriving yourself of the present. Resentment, regrets, and negative memories often become barriers on the path to a happy life.
The Let Go of the Past in 13 Minutes practice will help you free yourself from emotional burdens and learn to let go of negative thoughts with each exhale.
Medical Fact:
Studies have shown that regular breathing practices can reduce anxiety levels by up to 50%, improving emotional well-being and sleep quality.
What to expect in this practice:
- Emotional release through deep breathing techniques.
- Visualizations that help you mentally let go of the past.
- Empowering affirmations to create a new positive mindset.
Try this exercise:
Practice the 'Exhale the Past' technique—take a deep breath, imagining yourself free, and exhale, letting go of the past. Repeat 13 times.
Listen to the practice on Listen to the practice on
- Apple Books – Download and listen on your Apple devices.
- Authors Direct – Get direct access to your audio practice and enjoy it anytime.
- Audible – Discover the full series with professional narration."
"Confidence in 13 Minutes
Boost your confidence and achieve your goals in just 13 minutes
Many people struggle with the fear of public speaking, decision-making, and low self-esteem. A lack of confidence can hinder professional growth and negatively impact personal relationships.
With Confidence in 13 Minutes, you will learn how to use your breath to stimulate brain activity, enhance focus, and eliminate anxious thoughts.
Fact:
Deep breathing increases oxygen flow to the brain by up to 87%, improving cognitive function and decision-making ability.
What to expect in this practice:
- Special breathing techniques to achieve calmness before important moments.
- Visualizations that help you envision yourself as confident and determined.
- Affirmations that program your mind for success.
Listen to the practice on Listen to the practice on
- Apple Books – Download and listen on your Apple devices.
- Authors Direct – Get direct access to your audio practice and enjoy it anytime.
- Audible – Discover the full series with professional narration."
"The Garden of Possibilities
'Open yourself to new opportunities.'
We often fail to realize how many opportunities are available to us. Fear, doubt, and the habit of sticking to routine can prevent us from moving forward and unlocking our full potential.
'The Garden of Possibilities' is a guided practice designed to help you build confidence in the future, open yourself to new perspectives, and fill your life with inspiration. Mindful breathing, visualization of a blooming garden, and positive affirmations will allow you to recognize the abundance of opportunities available to you and channel your energy toward their realization.
Facts:
Studies show that visualization and mindful breathing techniques can enhance inner motivation, improve focus, and boost confidence in achieving goals.
What to expect in this practice:
- A breathing technique to cultivate inner peace and goal focus.
- A visualization of a garden filled with endless opportunities and new perspectives.
- Affirmations designed to unlock potential and instill confidence in the future.
Listen to this practice daily for 21 days, and you will notice how inspiration and new ideas begin to flow effortlessly into your life.
Open yourself to new possibilities today – listen to the practice on:
Audible – Discover the full series with professional narration.
Apple Books – Download and listen on your Apple devices.
Authors Direct – Get direct access to your audio practice and enjoy it anytime.
And other major platforms."
"The Mountain of Strength
'Gain confidence and inner resilience.'
Every day, we face challenges that require strength and determination. At times, we may feel uncertain and doubt our abilities. It is essential to find inner support and resilience to overcome any obstacles life throws our way.
'The Mountain of Strength' is a guided practice designed to help you unlock your inner potential, build confidence, and find stability through breathing techniques, visualization, and positive affirmations.
Facts:
Studies show that mindful breathing enhances confidence and resilience in stressful situations.
What to expect in this practice:
- Deep breathing to strengthen your inner balance.
- Visualization of a majestic mountain symbolizing strength and resilience.
- Affirmations to boost confidence and self-acceptance.
Listen to this practice daily for 21 days, and you will notice your confidence growing stronger day by day.
Embrace your inner strength today – listen to the practice on:
Audible – Discover the full series with professional narration.
Apple Books – Download and listen on your Apple devices.
Authors Direct – Get direct access to your audio practice and enjoy it anytime.
And other major platforms."
"Deep Sleep Breathing: Relax Your Mind Before Bed
In today's fast-paced life, many of us find it difficult to disconnect from daily worries and concerns before bed. Mental overload and accumulated tension prevent our bodies from relaxing, leading to insomnia, fatigue, and decreased focus the next day.
Deep Sleep Breathing: Relax Your Mind Before Bed is a practice that helps your body and mind prepare for sleep through mindful breathing, visualization, and positive affirmations. Deep diaphragmatic breathing saturates the body with oxygen, relieves muscle tension, and gently guides you into a state of calm, allowing you to fall asleep with ease.
Facts:
Research shows that mindful breathing before bed helps reduce cortisol levels (the stress hormone) and activates the parasympathetic nervous system, promoting faster sleep onset and improving sleep quality.
What to Expect in This Practice:
- A deep breathing technique to help relax your body and mind before bed.
- A visualization of comfort and safety to create inner peace.
- Relaxation affirmations to let go of tension and prepare for restorative sleep.
Make it a Habit:
Listen to this practice daily for 21 days, and deep breathing will become your natural routine. You will notice how calmness and lightness accompany you more often, helping you feel refreshed and energized throughout the day.
Immerse yourself in a world of restful sleep today—listen to the practice on
Audible – Discover the full series with professional narration.
Apple Books – Download and listen on your Apple devices.
Authors Direct – Get direct access to your audio practice and enjoy it anytime.
and other major platforms."
"'Family Harmony'
Introduction:
In the hustle and bustle of daily life, it’s easy to forget what truly matters—harmony and understanding within the family. The constant flow of tasks, stress, and fatigue can create tension, making it difficult to feel genuine closeness and support.
Family Harmony is a practice designed to help you cultivate warmth, love, and understanding in your family through mindful breathing, visualization, and affirmations. Simple breathing techniques will help relieve stress, while positive affirmations will strengthen emotional bonds and remind you of the importance of caring for one another.
Facts:
Studies show that regular breathing exercises and mindfulness practices can improve family relationships, foster empathy, and strengthen a sense of unity.
What to Expect in This Practice:
- Deep breathing techniques to release stress and create inner balance.
- Visualization of harmonious family moments to strengthen emotional connections.
- Affirmations that fill relationships with trust and love.
Make it a Habit:
Listen to this practice daily for 21 days, and you will notice how your relationships become more harmonious and filled with love. Feel the unity and support within your family growing stronger each day.
Immerse yourself in family harmony today – listen to the practice on:
Audible – Discover the full series with professional narration.
Apple Books – Download and listen on your Apple devices.
Authors Direct – Get direct access to your audio practice and enjoy it anytime.
And other major platforms."
"The Source of Energy
In today’s fast-paced world, many of us struggle with fatigue, lack of motivation, and emotional exhaustion. Accumulated stress and the lack of time for proper rest can lead to a loss of vital energy, affecting our productivity and overall well-being.
'Energy Source' is a guided practice designed to help your body and mind restore strength through mindful breathing, visualization, and affirmations. Deep breathing oxygenates the body, activates inner resources, and boosts vitality, helping you feel energized and ready to achieve new goals.
Facts:
Studies show that mindful breathing improves circulation, reduces fatigue levels, and enhances focus and concentration.
What to expect in this practice:
- A deep breathing technique to restore physical and mental energy.
- Visualization of a powerful natural source that fills you with strength.
- Affirmations to recharge your energy and create a positive mindset for the day.
Listen to this practice daily for 21 days, and you'll notice how energy and motivation become a natural part of your life.
Immerse yourself in the energy source today – listen to the practice on:
Audible – Discover the full series with professional narration.
Apple Books – Download and listen on your Apple devices.
Authors Direct – Get direct access to your audio practice and enjoy it anytime.
And other major platforms."
"Protective Shield
'Create a space of security and tranquility'
In today’s world, we are surrounded by numerous stress factors—constant challenges, societal pressures, and the fast-paced rhythm of life. These factors can drain our emotional resilience, leaving us feeling anxious and vulnerable.
'Protective Shield' is a guided practice designed to help you build an internal defense against external negativity and stress. Through mindful breathing, visualization, and affirmations, you will learn to maintain balance, calmness, and confidence in any situation.
Facts:
Scientific studies confirm that mindfulness practices help reduce stress levels and increase resilience to external triggers.
What to expect in this practice:
- Breathing techniques that help calm the mind and body.
- Visualization of a protective barrier that allows you to feel safe and confident.
- Affirmations to strengthen inner resilience and self-belief.
Listen to this practice daily for 21 days, and the feeling of inner peace and confidence will become your foundation in any circumstances.
Create your protective shield today – listen to the practice on:
Audible – Discover the full series with professional narration.
Apple Books – Download and listen on your Apple devices.
Authors Direct – Get direct access to your audio practice and enjoy it anytime.
And other major platforms."
"The River of Letting Go'Release the past and embrace new possibilities.'Past experiences and accumulated stress can quietly influence our mood, well-being, and even physical health. We often hold onto old emotions that prevent us from moving forward and fully enjoying the present moment.'The River of Letting Go' is a guided practice designed to help you gently release inner burdens and create space for new opportunities. Through mindful breathing, visualization of a flowing river, and positive affirmations, you will experience lightness, peace, and freedom from the weight of the past.Facts:Studies show that the practice of letting go and mindfulness helps to reduce stress, improve emotional well-being, and promote acceptance of the present moment.What to expect in this practice:Breathing techniques that help release tension and worries.Visualization of a river that carries away everything unnecessary.Affirmations focused on acceptance and freedom from the past.Listen to this practice daily for 21 days, and you will notice how easily you can let go of old emotions and move forward with ease.Start your journey to freedom today – listen to the practice on:Audible – Discover the full series with professional narration.Apple Books – Download and listen on your Apple devices.Authors Direct – Get direct access to your audio practice and enjoy it anytime.And other major platforms."
"'13 Minutes to Calm' is a guided mindful breathing practice designed to help you release tension, quiet your mind, and embrace inner peace.
In this session, you’ll explore gentle breathing techniques, relax your body step by step, and focus on positive affirmations that enhance clarity and harmony.
Whether you’re a beginner or experienced in mindfulness, this practice provides a moment of stillness and restoration in your busy day. Just 13 minutes to reconnect with your inner self and find balance."
