THE 7-DAY INNER WORK JUMPSTART
Transform Your Life in Just 20 Minutes a Day

by Jeff Lundeen

INTRODUCTION
Welcome to your Inner Work journey. This guide is designed to help you reconnect with your true self and unlock the transformation you've been seeking.
The growth you want is on the other side of the Inner Work you've been avoiding.
Each day follows a simple structure:
  1. A powerful quote to set your intention
  1. A 5-10 minute meditation practice
  1. Guided journaling prompts
  1. A breathwork or bioenergetic exercise

All you need is 20 minutes of uninterrupted time each day and an open mind.
DAY 1: NOTICING YOUR THOUGHTS
You are not your thoughts. You are the awareness behind them.
MEDITATION (5-10 mins)
Find a comfortable seated position. Close your eyes. Focus on your breath. Each time a thought arises, mentally label it as "thinking" and return to your breath. Don't judge or follow the thoughts - simply notice them.
JOURNALING PROMPTS
  1. What thoughts came up most persistently during meditation?
  1. How often do you find yourself identifying with your thoughts as truth?
  1. Describe a recent situation where a thought created suffering for you.
BREATHWORK: 4-7-8 BREATHING
  1. Inhale through your nose for 4 counts
  1. Hold your breath for 7 counts
  1. Exhale through your mouth for 8 counts
  1. Repeat 4 times
DAY 2: MEETING RESISTANCE
What you resist, persists. What you embrace, transforms.
MEDITATION (5-10 mins)
Sit comfortably. As you breathe, scan your body for tension. When you find a tense area, breathe into it. Say mentally: "I see you. I accept you." Notice any resistance to being still or present. Simply observe it without judgment.
JOURNALING PROMPTS
1. What forms of distraction did your mind try to create today?
2. What emotions feel most uncomfortable for you to sit with?
3. What area of your life are you currently resisting looking at?
BIOENERGETIC EXERCISE: SHAKING
1. Stand with feet shoulder-width apart
2. Slightly bend your knees
3. Begin gently shaking your entire body, starting from your feet up
4. Continue for 3-5 minutes
5. When complete, stand still and notice the sensations
DAY 3: HEALING THE PAST
Your wound is not your fault, but your healing is your responsibility.
MEDITATION (5-10 mins)
Sit comfortably. Imagine a younger version of yourself sitting before you. What does this younger self need to hear? Send them love and compassion. Allow any emotions to arise without judgment.
JOURNALING PROMPTS
  1. What past experience still holds emotional charge for you?
  1. How has this experience shaped your current behavior?
  1. What would forgiveness look like in this situation?
BREATHWORK: RELEASE BREATHING
  1. Inhale deeply through your nose
  1. On the exhale, make an audible "Haaa" sound from deep in your belly
  1. Let the sound carry any stuck emotions
  1. Repeat 10 times
DAY 4 & 5: EXAMINING BELIEFS & EMBRACING SILENCE
DAY 4: EXAMINING BELIEFS
The beliefs that you hold to be true will create your experience of reality.
MEDITATION (5-10 mins): Sit comfortably. Ask yourself: "What do I believe about myself?" Notice the answers that arise. Don't judge them, simply observe. For limiting beliefs, ask: "Is this absolutely true? How do I know?"
JOURNALING PROMPTS:
  1. List 3 core beliefs you hold about yourself
  1. Where did these beliefs originate?
  1. How would your life be different if you didn't believe these things?
BIOENERGETIC EXERCISE: POWER POSE: Stand tall with feet hip-width apart. Extend arms upward in a V shape. Expand your chest and breathe deeply. Hold for 2 minutes while affirming: "I am powerful"
DAY 5: EMBRACING SILENCE
Silence is not empty, it's full of answers.
MEDITATION (5-10 mins): Today's practice is simple: Just sit in complete silence. No guidance, no focus point, nothing to do. Just be. Notice what arises when there's nothing to fill the space.
JOURNALING PROMPTS:
  1. What came up for you in the silence?
  1. How comfortable are you with doing nothing?
  1. What insights or ideas emerged when your mind quieted?
BREATHWORK: ALTERNATE NOSTRIL BREATHING: Close right nostril with thumb, inhale through left. Close left nostril with ring finger, release thumb, exhale through right. Inhale through right nostril. Close right nostril, release left, exhale through left. Continue for 3 minutes.
DAY 6: RECONNECTING WITH PURPOSE
The two most important days in your life are the day you are born and the day you find out why.
MEDITATION (5-10 mins)
Sit comfortably. Place a hand on your heart. Ask yourself: "What brings me alive?" Don't force answers. Simply listen to what emerges from your heart.
JOURNALING PROMPTS
1. When do you feel most aligned and in flow?
2. What did you love doing as a child?
3. If all obligations and expectations were removed, how would you spend your time?
BIOENERGETIC EXERCISE: HEART OPENING
1. Stand with feet hip-width apart
2. Interlace fingers behind your back
3. Lift your chest, gently arch your back
4. Breathe deeply for 1 minute
5. Release and notice the sensations
DAY 7 & NEXT STEPS
DAY 7: INTEGRATION & MOVING FORWARD
Inner work is not a destination; it's a way of life.
MEDITATION (5-10 mins): Sit comfortably. Reflect on the past week. Notice how you feel different from when you started. Set an intention for continuing your inner work practice.
JOURNALING PROMPTS:
  1. What was the most significant insight from this week?
  1. What resistance did you encounter and how did you work through it?
  1. How will you incorporate inner work into your daily life moving forward?
BREATHWORK & MOVEMENT: INTUITIVE FLOW: Stand with eyes closed. Take 3 deep breaths. Allow your body to move intuitively for 3-5 minutes. Let the movement express whatever needs expression.
CONGRATULATIONS!
You've completed the 7-Day Inner Work Jumpstart. But remember - this is just the beginning.
True transformation comes from consistency. I recommend continuing with at least 20 minutes of inner work daily.
NEXT STEPS:
  1. Choose one practice from this week that resonated most with you and commit to doing it daily
  1. Apply to work with me for my 1-on-1 private program
The person you become through this work will create everything else in your life.
Connect with me:
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