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Snowy Mountain


The 21-Day Challenge

Vistage International publication of the challenge: Click here

Slides for the 21-day challenge presentation can be found here

21-Day Challenge Instructions


1) For the next 21 days, text three things you are grateful for to your accountability partner.

2) Choose one or two of the following exercises and practice daily.

3) Share your progress with your accountability partner. 

Five Breathes

Your nervous system returns to baseline when you take long exhales.   

Take these when you feel stressed. 

As you arrive at work.   

Before Starting a meeting (for best results, do this as a team!)   

5 conscious breaths, 5 times a day

Wim Hof Breathing

Your capacity to regulate your nervous system improves with these dynamic practices.   

Wim Hof breathing with instruction on breathing and cold immersion:

Wim Hof video we used in class:

Protect the Doorway to the Mind (media and zoning out)

The first and last half hour of the day should be dedicated to your spiritual health

Don't give such important mental real estate to the loudest bidder!


Use  the 21 Day Challenge Journal (reach out for a free copy)

Hydrate, hydrate, hydrate (coffee doesn't count)

Create a quiet place in your home to spend this time; your life is a treasure, and it needs an alter!

Random Acts of Kindness

When you direct attention to others, your monkey mind loses its job.   

Yielding in traffic 

Unexpected tips 

Letters to friends 

Anonymous gifts 

Paying for people’s food

Notes of appreciation

Notes of Appreciation:

Dear _____

I appreciate three things you have done for me: 

1)____, 2)____, 3)_____

Three qualities I value in you:

1)____, 2)____, 3)_____

With Love, _____


Meditation strengthens your capacity to direct your mind. 

Like bicep curls help you pick up groceries, meditation trains you to stay present and not caught up in your monkey mind. 

My recorded meditations:

Morning priming:

Body Scan (recorded for the Air Force):

Programs (click for links)


Waking Up  


10% Happier


Gratitude has you focus on abundance instead of lack. Goodbye Scarcity!

Text your partner three things every day. 

Use the 21 Day Journal to record your gratitudes morning and night. 

On awakening: Thank you, life. I love you.  

Write half a page of things you are grateful for every evening 

Tell someone you are grateful for them every day

Website all about gratitude:

Use the 21 Day Challenge Journal. 
Please email me for additional copies. 
Intention Setting

The key to intention setting is understanding that we are feeling beings that sometimes think, not thinking being  that sometimes feel. To speed up success, we must FEEL success. 

1) Set an intention: I have accomplished my goal, I am in a great relationship, I am a confidant and happy mother 

2) See your self in a situation where the goal is accomplished . Don’t watch the movie, be in the movie 

3) Feel the feeling of the wish fulfilled  throughout your body, Your voice, Your posture

My Favorite References

living untethered  .webp

Michael Singer makes the case for working with the mind better than anyone else, in my opinion! This super bright, ridiculously successful and outrageously enthusiastic writer's understanding of the mind is unsurpassed. He is practical and intuitive and makes things understandable.  His books completely altered how  I saw myself, and my mind.

Thank goodness! This is the latest and clearerst of his three bestsellers.  

whole brain living.jpeg

Whole Brain Living is revolutionary in that it maps out the brain anatomy involved in our ways of being in the world. It is traditional in the sense that it correlates ancient truths with current neuroanatomical understandings. Not to be missed. 

the untethered soul .webp

Noone maps our the mind like Michael Singer. Perhaps the most gifted American Teacher of our time, Michael bridges the gaps between neuroscience, Eastern philosophy, and practical happiness. Highly Recommended! 

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Researcher Brene Brown has her finger of the pulse of the things that ail us! Her work is extraordinarily insightful and greatly helps to understand the mind. 


In this auto biography NY Times Best seller outlines how he used his practice of moving into the mountain mind to create an extraordinary life. Singer is the founder of a billion dollar tech company, internationally known teacher and a true inspiration. 

no self no problem.jpeg

Chris Niebauer notices and describes the striking parallels between the latest discoveries in psychology, neuroscience, and the teachings of Buddhism, Taoism, and other schools of Eastern thought. A terrifically insightful read!


Dan Harris is a prominent journalist who, after an on-air panic attack looked for ways to reduce his stress. This resulted in a best selling book and a fabulous app to teach even the greatest skeptic to practice mindfulness.


This App makes meditation easy. Literally plug and play. This is the most accessible teaching tool. 

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