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Set the trajectory: listen to the guided meditation.

Next, dig into the lesson below.

Week 2: Overcoming Blocks & Awakening CourageJess Holliday
00:00 / 27:58

Lessons/Week 2

WEEK 2: Lighten Up, Let Go

This week is about learning about your nervous system, completing the stress cycle, and an expansive growth mindset. We're training your awareness to be present to the beliefs holding you back, and awakening your courage to choose differently so you can stride confidently in the direction of freedom.


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The Autonomic Nervous System 00:12

Completing the stress cycle 02:30

The most common breathing mistakes 06:33

The importance of nose breathing 09:19

Box Breathing for sleep guided practice 11:03

The nasal dominance test for sleep 15:38

Meditation Myth Busting, Tips and your WHY 19:17

The Science of Meditation 22:28

The psychological benefits of Meditation 24:47

Journaling reflection questions 28:08

Couch to 5k 33:23

Enhancements 35:53


Q&A 40:03

Your Instructor




Jess Holliday is the founder of Be Here Well, a wellness movement that supports you in making your world a better place, starting from within. 

Jess is a meditation, yoga, breath-work, stress management and Eastern philosophy nerd. She has studied Eastern and Western approaches to the mind and understands the therapeutic application of Eastern Philosophy and meditation.

Jess offers personal life coaching as Head Coach at Be Here Well. 

Health Disclaimer: Jess Holliday is not trained to treat, diagnose or cure any illness or disease.

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Jess Holliday,


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Download WEEK 2 Guidelines

Bedtime Box BreathingJess Holliday
00:00 / 04:24
10-minute breath awareness meditationJess Holliday
00:00 / 09:38
Week 2: Overcoming Blocks & Awakening CourageJess Holliday
00:00 / 27:58

Summary of Tasks & Enhancements: Week 2


  • Take a holiday from sugar & refined sugary foods.

  • Drink 6-8 glasses of water per day

  • Increase the amount of vegetables with each meal

  • Eat 2-3 pieces of fruit on an empty stomach

  • Drink the green energiser mild smoothie

  • Avoid processed food, additives, preservatives, colouring


  • Use box breathing 4x4x4x4 before bed

  • Continue triangle breathing 5x5x5

  • Use the guided audios to meditate for 10 minutes or more per day

  • Listen to the guided audio to meditate on your blocks and limitations

  • Journal for 10 minutes or more


  • Set your alarm 30 minutes earlier

  • Download the weekly guidelines and print out your practice diary

  • Make time for your morning routine 

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Great Job! Keep Going!

Next Lesson: Strategy & Structure

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