Day 1 · 5-Day Mind Reset
Clear the Slate
Release old patterns and create space for something new.
Practice 1 of 3 · NLP
The Swish Pattern
The Concept
Replace an unwanted automatic mental image/response with an empowering one at the neurological level.
The Practice
- 1
Identify a situation that triggers a negative state (stress, self-doubt, anxiety). Notice the mental image — where is it? How big? Bright or dim?
- 2
Create a "desired state" image: see yourself calm, confident, grounded. Make it vivid, bright, close.
- 3
Place the negative image in front of you. Put a small, dim version of the desired image in the corner.
- 4
Swish — rapidly expand the desired image to fill the frame as the negative image shrinks to a dot. Say "Swish!" out loud.
- 5
Clear the screen. Repeat 5x fast. Test: try to bring back the original image — it should feel distant or different.
The Swish Pattern works by creating new neural associations through rapid repetition, leveraging the brain's Hebbian plasticity — neurons that fire together, wire together.
Practice 2 of 3 · Breathwork
4-7-8 Nervous System Reset
The Concept
Activates the parasympathetic system by extending the exhale, signaling safety to the brainstem.
Guided Sequence
Inhale through nose: 4 counts
Hold: 7 counts
Exhale through mouth (audible whoosh): 8 counts
Repeat 4 cycles
Do this seated, eyes closed. If 7-count hold feels intense, start with 4-6-8.
The extended exhale activates the vagal brake — your body's built-in braking system for the stress response.
Practice 3 of 3 · Life Coaching
Reflection & Journaling
Most people live on autopilot — reacting to life rather than designing it. Today we identify what actually matters to you.
The Exercise
List 10 things that make you feel most alive. Circle the 3 that feel non-negotiable. These are your core values.
Journaling Questions
Where in my life am I living in alignment with these values?
Where am I not?
What's one small action I can take this week to close the gap?
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