Intensive — Exit the Tension Zone in 21 Days

Веретенников Сергей · Jul 24, 2026

Day 13. Letting Go of What Cannot Be Controlled
Theme of the Day
I direct my energy toward where I can truly make a difference.

Yesterday, you learned to distinguish real facts from anxious predictions.

Today, we will turn to one of the main causes of chronic tension—the desire to control too much.

A person tries to hold on to:

the future;
other people's opinions;
the mood of loved ones;
other people's decisions;
the results of their work;
health;
their financial situation;
world events;
what has already happened.

Behind many such worries lies an understandable desire to protect oneself.

The mind seems to think:

“If I think about this long enough, I will be able to prevent everything bad.”

But constant rumination does not always increase control. Sometimes it only drains the energy that could have been directed toward real action.

Today, we will learn to distinguish:

what depends on me;
what I can influence to some extent;
what I will have to let go of.

Task for Day ThirteenToday, you will learn to:

notice the urge to control everything;
separate real actions from fruitless worry;
define the boundaries of your responsibility;
direct your energy toward one available step;
let go of what cannot be managed right now.

Morning Observation
After waking up, ask yourself:

“What am I trying to control first thing in the morning?”

It could be:

an upcoming conversation;
another person's behavior;
the outcome of your work;
the weather;
someone else's mood;
a possible mistake;
tomorrow's events.

Then ask:

“Which of these truly depends on me today?”

Do not try to resolve the issue immediately.

Simply notice the difference between worry and actual influence.

The Main Practice: “Three Circles”
You will need a sheet of paper and a pen.

Draw three circles, one inside the other.

The First Circle—“I Control”
In the smallest central circle, write down what directly depends on you.

For example:

my words;
my actions;
my choice today;
asking for help;
deciding to rest;
when I will start working;
whether I will respond calmly or sharply;
how many news updates I will read;
one specific step.

This is the area of your direct responsibility.

The Second Circle—“I Can Influence”In the middle circle, write down what you can influence but cannot fully control.

For example:

a conversation with another person;
the outcome of collaborative work;
the atmosphere in the family;
the progress of a project;
your state of health;
your financial situation;
other people's attitudes.

You can prepare, explain, ask, suggest, support, or change your behavior.

But the final outcome depends not only on you.

The Third Circle—“It Does Not Depend on Me”In the outer circle, write down what you cannot control.

For example:

the past;
the weather;
other people's thoughts;
other people's final decisions;
age;
actions that have already been taken;
world-scale news;
random events;
whether everyone will like you;
how another person will interpret every word you say.

This circle often takes up the most inner energy, even though it offers the fewest opportunities for action.

Look at Your Map
Now read what you have written.

Ask yourself:

“Which circle contains most of my worries today?”

Then:

“Am I trying to solve with my thoughts something that does not depend on me?”

Do not blame yourself.

The desire to control often intensifies when a person feels afraid, uncertain, or unsafe.

Today, we are not judging this mechanism.

We are restoring its reasonable boundaries.

One Real Step
Choose one item from the central circle.

Ask:

“What small action can I take today?”

For example:

write one message;
clarify some information;
finish one part of the work;
decline a nonessential task;
ask for help;
schedule a conversation;
make a doctor's appointment;
set aside time to rest;
not check the news for the next hour.

The action should be small and doable.

Do not write:

“Completely change my life.”

Write:

“Today I will make one phone call.”

When a concrete action appears, the mind gains a point of support.

Symbolic Letting Go
Look at the outer circle.

Choose one item that is causing you particular tension.

Place your palm on the paper and say:

“This event is important to me, but I cannot completely control it.”

Then:

“I reclaim the energy I spend trying to control the impossible.”

“I will do what depends on me, and leave the rest to life.”

After this, exhale calmly.

You can imagine the words in the outer circle becoming a little lighter and moving farther away.

You are not throwing the problem out of your mind.

You are simply stopping yourself from holding on to it with both hands every minute.

The Practice “My Part Is Not the Whole Part”
If the tension is connected with another person, complete these three sentences:

My part of the responsibility is…

The other person's part of the responsibility is…

What depends on neither of us…

For example:

My part: honestly explain my opinion.

The other person's part: listen or refuse to listen.

Not completely within our control: what the final outcome of the conversation will be.

This practice helps you avoid taking full responsibility for relationships, projects, and shared decisions.

What It Means to Let GoLetting go does not mean:

stopping caring;
giving up on taking action;
closing your eyes to the problem;
putting up with injustice;
hoping everything will resolve itself.

Letting go means:

stopping demanding impossible control from yourself.

You can prepare for an important conversation.

But you cannot control all of the other person's words in advance.

You can take care of your health.

But you cannot obtain an absolute guarantee that you will never get sick.

You can do your work well.

But you cannot fully control every person's opinion of the result.

A Short Practice During the DayWhen you feel your thoughts circling around the same problem again, ask:

“Which circle is this in?”

If it is in the first:

“What step can I take?”

If it is in the second:

“How can I influence this reasonably without demanding complete control?”

If it is in the third:

“Can I stop holding on to this for the next hour?”

You do not have to let go forever.

Sometimes it is enough to let go until evening.

Or at least for the next ten minutes.

Esoteric Image “The Boat and the River”
Imagine that you are traveling down a river.

You can:

hold the rudder;
choose the direction;
avoid visible obstacles;
keep an eye on the condition of the boat.

But you cannot order the river to stop flowing, cancel the wind, or change the entire landscape.

Wisdom lies not in completely subduing the river.

It lies in knowing how to steer your boat within the great movement of life.

Say silently:

“I steer my direction, but I am not obliged to control the entire river.”

Finding a Practice on YouTubeYou can choose a short explanation or a meditation lasting 10 to 20 minutes.

Search YouTube for: “Circle of control and circle of influence psychological practice”

Search YouTube for: “How to let go of control and reduce anxiety”

Search YouTube for: “Letting-go-of-control meditation in Russian”

Search YouTube for: “Meditation for trusting life and letting go of anxiety”

Choose one practice.

Today, it is more important to complete your own three circles than to watch many discussions about how other people let go of control.

Image for Day Thirteen
A suitable image for this day would be:

Three glowing circles, one inside the other. A person stands at the center. The first circle shows their actions and choices. The second shows relationships and events they can influence. In the outer circle are clouds, weather, other people's decisions, and the past, gradually dissolving into space.

Another option:

A person steers a small boat on a wide river. They hold the rudder but do not try to stop the current. Ahead, a calm, bright path opens up.

The main idea:

“I control my actions, not all of life.”

Affirmation of the Day
I do what depends on me. I influence reasonably what I can change, and let go of what cannot be controlled.

Repeat it three times after completing the circles.

Evening Closing
Before going to sleep, recall the main worry of the day.

Ask:

“What depended on me today?”

“What did I actually do?”

“What can now be left until tomorrow?”

Then say:

“My responsibility for today is complete.”

“I am not obliged to control the night, tomorrow, or other people's thoughts.”

“Right now, I allow myself to rest.”

Result of Day Thirteen
After today's practice, a person may say:

“I saw what I was spending my energy on without any ability to influence it, and brought my attention back to my real actions.”

Hypercontrol promises safety but often leads to exhaustion.

Inner resilience does not appear when a person is able to control everything.

It appears when they clearly distinguish:

this is my responsibility;
this is my sphere of influence;
and this is life, which cannot be completely controlled.

Sometimes calm begins with a simple phrase:

“This is important to me. But not everything here depends on me.”

1965 · Jul 25, 2026

Day No. 11
Tension before the practice: 5–10.
Tension after the practice: 0–10.
The practice had a calming effect on me. It was not an easy day. I’ve been tense since the morning for the second day in a row, resulting in fatigue.
The practice combining movement, breathing, and attention is wonderful. Everything ingenious is simple. Thank you, Teacher!!! I’m making progress with varying success. I would like to be more active, but everyday life knocks me out.

3301 · Jul 25, 2026

Day 4.
During the day, my tension fluctuated between 0 and 4 out of 10.
Consciously and actively relaxing the muscles helps a lot (the areas most prone to tension are the forehead, the area around the mouth and jaw, shoulders, and feet).
I wish I could remember more often that I need to relax my muscles. I’m trying to remind myself; it has worked several times.

Веретенников Сергей · Jul 25, 2026

Day 14. The Right Not to Carry Everything
Theme of the Day
I can care for others without forgetting about myself.

Yesterday, you divided what was happening into three circles: what depends on you, what you can influence, and what is impossible to control.

Today, we will look at why a person sometimes continues to carry too much even when they understand that part of this burden does not belong to them.

Tension is often created by inner demands:

I must help everyone;
I have no right to disappoint people;
if I refuse, I will be doing something wrong;
I must manage on my own;
I have to earn the right to rest;
someone else’s displeasure means it is my fault;
everyone else comes first, and only then me.

As a result, a person takes on other people’s responsibilities, moods, decisions, and expectations.

Today, we will learn self-kindness and healthy boundaries.

Not coldness.
Not indifference.
Not selfishness.

But the ability to say:

“I am also a person I need to care for.”

Task for Day Fourteen
Today, you will learn to:

notice excessive responsibility;
distinguish help from self-exhaustion;
treat yourself without inner harshness;
determine what you can genuinely give to others;
calmly refuse what is unnecessary;
choose one boundary that will reduce tension.

Morning Observation
After waking up, complete the sentence:

“Today I feel that I must…”

Write down everything that comes to mind.

For example:

reply to everyone;
not upset anyone;
finish everything;
help someone;
look calm;
not complain;
manage without support.

Now ask yourself:

“Is this really necessary, or am I afraid of disappointing someone?”

You do not need to change your plans immediately.

Today, it is enough to notice how much tension the word “must” creates.

Main Practice: “What Am I Carrying?”
You will need a sheet of paper.

Divide it into two sections.

On the left, write:

“This Is My Responsibility”
On the right:

“This Is Not Entirely My Responsibility”
Now choose one situation that takes a lot of energy.

It could involve:

a relationship;
work;
caring for someone close to you;
other people’s expectations;
a conflict;
a request that is difficult to fulfill;
the desire to please everyone.

Write down what genuinely belongs to your part.

For example:

My responsibility:

honestly explain your situation;
keep your promise;
speak respectfully;
offer help within your capacity;
acknowledge your mistake, if there was one.

Now write down what is not entirely under your control:

Not entirely my responsibility:

another person’s mood;
whether they agree with you;
their disappointment;
their final decision;
how they interpret your refusal;
their life choices.

Look at the right side of the sheet.

Ask yourself:

“Am I trying to carry this instead of another person?”

Help or Self-Exhaustion?
Ask yourself three questions:

1. Do I really have the energy for this help?

2. Did the person ask for help, or did I automatically take everything on myself?

3. After helping, will I still have energy left for my own life?

Help does not necessarily have to be easy.

Sometimes we really do more than usual for someone close to us.

But if a person constantly gives away what they no longer have, care gradually turns into exhaustion, irritation, and hidden resentment.

You can help partially.

You can help later.

You can suggest another option.

You can admit:

“I do not have enough energy right now.”

Self-Support Practice
Place your palm on your chest or somewhere else where touch feels pleasant.

Exhale calmly.

Say three phrases.

First Phrase — Acknowledgment
“This is genuinely difficult for me right now.”

Do not minimize your state.

Do not tell yourself:

others are living in even worse conditions;
I have nothing to complain about;
I need to pull myself together;
a spiritual person should not get tired.

Other people’s difficulties do not cancel out yours.

Second Phrase — Humanity
“Many people sometimes get tired, feel anxious, and cannot cope with everything at once.”

You are not the only person who sometimes finds things difficult.

Your fatigue does not prove weakness or inadequacy.

It shows that your capabilities have limits.

Third Phrase — Care
“What can I do for myself right now?”

The answer should be simple:

drink some water;
rest for a while;
cancel a nonessential task;
ask for help;
turn off your phone;
go for a walk;
postpone the conversation;
calmly say “no.”

You do not need to change your entire life immediately.

One caring action already changes your inner tone.

Choosing One Boundary
Today, set one small boundary.

For example:

do not respond to work messages after a certain time;
do not agree immediately; say, “I need to think about it”;
refuse a nonessential request;
ask another person to do their part;
do not spend twenty minutes explaining your refusal;
end the conversation if it becomes abusive;
set aside time when you are not to be disturbed.

A boundary does not have to be loud.

Sometimes it begins with an inner decision:

“I will not immediately agree to everything.”

How to Say “No”
A refusal can be brief and respectful.

Useful phrases:

“I won’t be able to do this today.”

“I don’t currently have the capacity to help to that extent.”

“I need to think before I answer.”

“I can help only with this part.”

“I need to take care of my own affairs right now.”

“This doesn’t work for me.”

You do not have to invent a long justification.

The more a person justifies themselves, the more often the conversation turns into bargaining:

“What if it’s just a little?”
“Why can’t you?”
“But you agreed before.”

A calm refusal does not require a court hearing.

When Guilt Arises
After setting a boundary, guilt may appear.

This does not always mean that you acted wrongly.

Sometimes guilt appears simply because you did something unfamiliar.

Ask yourself:

“Did I really harm the person, or did I simply fail to meet their expectation?”

Then:

“Did I have the right to take my energy and circumstances into account?”

You can say:

“I feel uncomfortable that the person is disappointed. But their disappointment does not make my refusal wrong.”

The Inner Critic
Notice the voice you use when speaking to yourself after a mistake or when tired.

Perhaps you hear inside:

“Pull yourself together.”
“You failed again.”
“Others can do it, but you can’t.”
“You mustn’t be this weak.”
“You should have done more.”

Ask yourself:

“Would I speak this way to someone I love?”

If not, replace the phrase.

Instead of:

“I ruined everything again”

say:

“I made a mistake. I feel bad about it, but I can understand the reason and fix what I can.”

Instead of:

“I’m lazy”

say:

“I’m tired and it’s difficult for me to start. I’ll try to take a small step.”

Instead of:

“I should have endured”

say:

“My strength ran out earlier than I expected. I need to recover.”

Self-kindness does not cancel responsibility.

It helps you act without attacking yourself inside.

Esoteric Image: “Returning Someone Else’s Burden”
Close your eyes.

Imagine that there is a heavy bag behind you.

It contains everything you are trying to carry for others:

other people’s decisions;
other people’s emotions;
other people’s expectations;
other people’s responsibility;
the need to please everyone.

Mentally take off the bag.

Lay its contents out in front of you.

Say:

“I return each person’s responsibility to them.”

“I keep only what truly belongs to me.”

Imagine that your own burden becomes small and manageable.

You are not abandoning people.

You are stopping yourself from living their lives for them.

A Short Practice During the Day
When someone asks you for something, do not answer automatically.

Take one calm breath and ask yourself:

“Do I have the energy for this?”

“Is this really my responsibility?”

“Can I help partially?”

Then answer.

Such a pause takes several seconds, but protects you from many promises you may later regret.

Finding a Practice on YouTube
You can choose one meditation or psychological explanation.

Search YouTube for: “Self-Compassion and Self-Acceptance Meditation”

Search YouTube for: “Self-Kindness Meditation in Russian”

Search YouTube for: “How to Set Personal Boundaries Without Guilt”

Search YouTube for: “Psychologist: How to Learn to Say No”

Choose one video lasting approximately 10–20 minutes.

You do not need to watch many lectures or search for the perfect way to refuse.

Today, it is enough to pause once, check your energy, and give an honest answer.

Image for Day Fourteen
A suitable image for this day would be:

A person takes a heavy bag filled with other people’s expectations, obligations, and anxieties off their shoulders. Afterwards, their figure straightens, their shoulders relax, and more light appears around them. A small, manageable backpack remains beside them—their own responsibility.

Another option:

A person stands inside a soft, glowing circle. They reach out to other people with kindness while preserving their own space. The circle is not a wall—it is a calm boundary.

The main idea:

“I can be kind while also taking care of myself.”

Affirmation of the Day
I do not have to carry everything. I respect my energy, acknowledge my boundaries, and leave each person with their own responsibility.

Repeat it three times, placing your palm on your chest.

Evening Completion
Before going to sleep, ask yourself:

“What did I do today out of care, and what did I do out of fear of disappointing someone?”

Then:

“What responsibility belonging to someone else can I leave behind tonight?”

Say silently:

“I did enough today.”

“I do not have to earn the right to rest.”

“I have the right to restore my energy.”

Result of Day Fourteen
After today, a person may say:

“I have begun to distinguish caring for others from abandoning myself.”

During the second week, you learned to:

hear your body’s signals;
recognize emotions;
express what has built up on paper;
calm yourself through qigong;
question anxious thoughts;
let go of impossible control;
reclaim your right to boundaries and support.

Now tension becomes more than simply a difficult state.

You are beginning to see what it consists of:

unexpressed feelings, anxious thoughts, hypercontrol, excessive responsibility, and the habit of being strict with yourself.

By seeing these mechanisms, a person gains the opportunity to choose another path.

Not a path of indifference.

A path of sensible kindness—toward others and toward yourself.

Important Note
Setting boundaries may cause displeasure among people who are accustomed to your constant availability.

This does not mean that every boundary is automatically appropriate. It is important to remain respectful, take real obligations into account, and not use the word “boundaries” as a means of punishment or manipulation.

In situations involving abuse, threats, financial dependence, or strong control by another person, attempting to set a boundary abruptly may be unsafe. In such cases, it is better to seek support from loved ones, a psychologist, social services, or other professionals, and to plan safe actions in advance.

A healthy boundary does not shout:

“I don’t need anyone.”

It calmly says:

“I am alongside others, but I exist too.”

1965 · Jul 26, 2026

Day No. 12
Namaste. So, upon waking, I immediately paid attention to my first thought (since I had written everything down in my notebook the night before and left it beside the bed, I read it again in the evening so I would remember).
My belief in this thought was 5–10.
My tension was 7–10. Apparently, I was trying to remember everything and not forget anything.
I examined this thought: what was fact and what was assumption. A very interesting method. I’ll repeat myself: everything ingenious is simple. Thank you, Teacher

I examined my emotions, and that was 4 out of 10. A heaviness appeared in my chest.
At the end of the day, before bed, I tried to understand what I had learned from this practice: where reality was and where there was simply an anxious thought… What I choose, and what follows from that.

Веретенников Сергей · Jul 26, 2026

Let me remind you that this is an online Intensive: I give you practices for the day, and you do them. This continues for 21 days.
It is a very productive format.

As I understand it, some people intend to do it—or are already doing it—"from the recordings," that is, not online.

This is usually less effective.

I would also add that every day is so important that you can spend seven days on just one day and achieve a useful result. And this applies to every day.

7371 · Jul 26, 2026

Day 11 (23 July 2026) The Flow of Calm

My tension before the practice: 3 out of 10
My tension after the main practice: 1 out of 10
Quality of practice: 100%.
The practices on this day came easily to me because I generally enjoy Qigong. In itself, with its slow, smooth, and integrated rhythm, it balances my Vata well.
I did the short evening practice on the balcony—it was cool, fresh, and wonderful. The neighbors did not “disturb” me (although the balcony is open, and there is also a huge building with “eyes” not far opposite; I immediately remembered a story Dorothy told about her tradition of having tea on the balcony

, smiled, and felt calmer).
I practiced Qigong for about two years a long time ago (following Li Holden’s first practices on YouTube), and then there were occasional sessions. Now, as a result of the Intensive, I have felt the desire to bring Qigong back into my daily routine on a regular basis, at least in the evening.
I am grateful to the Day for another path: the phrase “Calm through continuous mindful movement” sounded somehow new to me. I realized that it is precisely on this basis, according to this principle, that a person is continuously renewed—getting rid of what has outlived its usefulness and is old, and embracing the new.

Веретенников Сергей · Jul 26, 2026

TWO HAPPY SEVENS COMPLETED

Dear participants, 14 days of our intensive course are already behind us—two important stages, two happy sevens.

It has not been an easy journey. It required not only time, but also honesty with ourselves and attention to our bodies, feelings, and thoughts. That is why I sincerely want to praise everyone who has made it to this day.

During the first seven-day period, we learned to notice tension in the body, return to the present moment, calm our breathing, relax our muscles, release tension through movement, reduce information overload, and recover more deeply.

During the second seven-day period, we went further: we began listening to the body’s signals, recognizing emotions, expressing what had built up through writing, learning qigong, examining anxious thoughts, letting go of excessive control, and reclaiming our right to personal boundaries.

Over these two weeks, we did more than simply perform individual exercises. Step by step, we learned to understand what inner tension consists of and how it can be gently reduced on different levels—physical, emotional, and mental.

And now the third and final seven-day period lies ahead.

It will be devoted to consolidating this new state: inner security, calm, fulfillment, connection with nature, the power of sound, and creating our own stable foundation.

The most difficult part of the journey is already behind us. Only seven more steps remain—to be taken without haste, attentively, and with trust in ourselves.

May the third happy seven-day period become a time when calm ceases to be a rare visitor and begins to become your natural inner state.

Do not stop. The final part of the journey is already close.

As is customary, we will wait a little for those who have fallen behind. Soon I will start providing the material for the following days.

21778 · Jul 26, 2026

Day 8 (26.07.26)
1. Overall tension before and after beginning the main practice:
6 out of 10 / 3 out of 10
2. Quality of performing the practices during the day: 80%
3. I am continuing the practices from this intensive course.
I found the topic of “body–emotion–thought” rather difficult.
The tension in my body intensified because I became excessively immersed in the state
while trying to understand what was happening to me.
On the third day of the second stage of the intensive course (21.07), I simply decided to observe for as long as necessary
and perform the practices I already knew from the first seven days.
And today I gladly returned to continuing the intensive course.
While performing the main practice, I became such good friends

with the area I focused on
that it did not bother me throughout the day.
For now, I cannot say that I can immediately distinguish the components of the cloud of tension.
I still need to work on this.

1965 · Jul 27, 2026

Day No. 13
I did the practice with the three circles. An important part was distinguishing what I can change and what I cannot influence. I let go of what I cannot change. Of course, it didn’t work the first time. But doing it several times a day had an effect. It worked.
By evening, there was no tension at all. And in the morning, I woke up with the thought that had been bothering me. I sorted it out step by step and broke it down into its components. I realized that it did not depend on me and let it go. It was really, really wonderful. I really liked the boat practice; I just hope I don’t forget to apply it later. That’s how I am: when there’s a lot of information, I’m afraid I’ll miss something, and unfortunately, that’s what happens.

21778 · Jul 27, 2026

Day 9 (27.07.26)
1. Emotion intensity: 4 out of 10 (morning observation)
2. Quality of practice completion: ~70%
3. I am still rather poor at identifying emotions, and sometimes I don’t have a clear understanding of my state, but I observe and recognize the tension in my body quite well.
Something like this: By the end of today, I already feel unwell, and my shoulders and head are tense. I’m simply tired and want to rest and have some quiet. I’ll continue tomorrow...

7371 · Jul 28, 2026

Day 12 (24, 26, 27.07.26) A thought is not necessarily a fact.

The topic of Day 12 of the Intensive turned out to be more difficult for me than the previous ones. It took me three days to work on the topic, and one day was spent on “distractions” (specifically that day) from the work. Until now, I had not been familiar with cognitive behavioral therapy, and I thought that I no longer had any “false beliefs” and that my emotional balance was sufficiently stable. But by delving into the practices for this day, I noticed some signs of an “avoidant” personality type, intrusive thoughts, and automatic thoughts in myself. And when I began examining “one of my own thoughts,” I saw that even my focus of attention constantly “runs away” to automatic thoughts, simply turning into a “post-mortem analysis,” and the exercise becomes “endless analysis.”
In general, I managed to examine one of my anxious thoughts to the end, as well as understand the essence of the CBT method and its tools, notice the emergence of an automatic thought, and replace a catastrophic prediction with clearer, more precise questions. I see the need to develop the skill of conducting CBT independently. I will try to keep a “collection” diary of my automatic thoughts for a month in order to reinforce the skill of identifying them.

Assessment:
-how much I believe the original thought
Before the practices: 8 out of 10
After the practices: 5 out of 10
-my current tension
Before the practices: 7 out of 10
After the practices: 4 out of 10

21778 · Jul 28, 2026

Day 10 (28.07.26)
I wrote a letter to myself.
My overall tension hardly changed: before — 5 out of 10, after — 4 out of 10.
The fatigue from the prolonged state easily transferred onto the paper.
I paid attention to how thoughts take shape and acquire boundaries.
I didn’t even know how much “richness” I had accumulated around just one topic,
while it seemed as though it could be counted on my fingers.
Perhaps tomorrow I should repeat and continue it once more.
And yes, I expressed only a small fraction of what I had been turning over inside for a very long time, and saw my feelings a little more clearly.

Quality of practice completion: 50%

Веретенников Сергей · Jul 29, 2026

We are beginning the third and final set of seven. Now we will not so much remove tension as create a state that will fill the space that has been freed.

Day 15. My Inner Space of Peace
Theme of the day
There is a place within me that I can return to.

Over the past two weeks, you have accomplished a great deal.

You learned to notice tension in your body, calm your breathing, relax your muscles, free yourself from inner haste, recognize emotions, examine anxious thoughts, let go of excessive control, and protect your boundaries.

Now the final week begins.

At this stage, we will not only free ourselves from tension, but also develop a new inner state: stability, safety, trust, and calm.

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21778 · Jul 29, 2026

Day 11 (29.07.206)
I liked the main practice.
The tension melted away during the smooth movements,
things became quieter inside, and a pleasant warmth appeared in my palms,
breathing became easier, my body seemed to take on a fluid state, and afterward,
everything external was perceived much more calmly.

Tension before the main practice — 6 out of 10
Tension immediately after the main practice — 4 out of 10
(approximately over the next 5 minutes, I relaxed even more)

Quality of practice performance: 60%

1965 · Jul 30, 2026

Day No. 14
I have been dealing with responsibility all my life. This practice has helped me a great deal at this point. I have always, as they say, taken on too much responsibility for others. People around me took advantage of this and walked all over me. At the same time, I had been afraid since childhood that people would use me, yet I kept falling into the trap. It was very difficult for me to say “NO.” I always put myself last, or forgot about myself entirely, while taking care of my loved ones and friends.
Excessive responsibility is my sore spot. Over time, I learned to say “NO.” But there is one “BUT”: I would become overwhelmed with exhaustion and “push the person away,” after which they would feel offended and I would end the relationship. This practice gave me an opportunity to see other sides of this issue. I am learning to remain calm and distinguish what is mine from what has been imposed on me, or what I take on from others myself, without tension.

Веретенников Сергей · Jul 30, 2026

Day 16. The Healing Power of Sound
Theme of the Day
My voice helps my body slow down and return to a state of calm.

Yesterday, you created your inner space of calm—a place you can mentally return to for restoration.

Today, we will add sound to it.

The human voice is not only a way of speaking with others. When we sustain a sound, hum, or chant a mantra, the vibration can be felt inside the body:

in the chest;
in the throat;
in the face;
in the head;
sometimes even in the abdomen and palms.

A sustained sound naturally connects with a prolonged exhalation. Attention stops darting between thoughts and returns to the breath, voice, and bodily sensations.

Today, you do not need to sing beautifully.

It does not matter whether you have a musical ear.

This is not a concert or a test of vocal ability.

Our task is to feel our own sound from within.

Task for Day Sixteen
Today, you will learn to:

use gentle vocalization to calm yourself;
feel the vibration of your voice in your body;
lengthen your exhalation without forcing your breathing;
release excess tension from your throat and chest;
create a personal sound anchor for calm.

Preparation
Set aside 10–15 minutes.

Sit with your back straight but relaxed.

You may also do the practice standing.

Keep your shoulders lowered.

Relax your jaw.

Keep your lips and tongue relaxed.

Before beginning, assess:

My current tension: ___ out of 10.

Take several normal breaths.

Do not inhale too much air.

The sound should arise calmly rather than be pushed out forcefully.

Main Practice: “The Sounding Exhalation”
Step 1. Listening to Silence
Close your eyes if you feel comfortable.

For one minute, simply listen to the sounds around you:

the sounds of the room;
the movement of the air;
sounds outside the window;
your own breathing.

Do not label them as good or bad.

Just listen.

First, we notice the outside world, and then we add our own sound to it.

Step 2. Gentle Humming
Take a calm breath in through your nose.

As you exhale, close your lips and sustain the sound:

“M-m-m-m-m…”

The sound should be soft and comfortable.

Do not try to make it loud or very low.

Notice where the vibration arises:

in the lips;
in the nose;
in the cheekbones;
in the chest;
in the head.

When the exhalation ends, pause and inhale calmly.

Repeat the sound 5–7 times.

Do not rush between repetitions.

Directing the Sound into the Body
Now try to imagine the vibration gently moving through tense areas.

If your throat is tense, direct your attention there.

If you feel heaviness in your chest, listen to the vibration in your chest.

If your face and jaw are tense, feel the humming in your lips and cheekbones.

You do not need to believe that sound literally destroys tension.

It is enough to feel:

“I am gently touching this place with my attention and vibration.”

The Sound “O”
After several repetitions of “M-m-m,” take a calm breath in.

As you exhale, make the sustained sound:

“O-o-o-o-o…”

Let the sound be rounded and free.

Feel how it arises in the chest and moves up through the throat.

Repeat 3–5 times.

With each exhalation, you can imagine the inner tension becoming softer and more spacious, as though it were no longer a dense knot.

The Sound “OM”
If you feel connected to the yogic and Vedic tradition, you can combine the two sounds:

“O-o-o-m-m-m…”

The beginning of the sound is felt in the chest and throat.

The concluding “M-m-m” turns into a vibration in the face and head.

Do not chant the mantra abruptly.

Let one sound last as long as a normal, comfortable exhalation allows.

Complete 7 to 12 repetitions.

After each repetition, listen to the silence for a few seconds.

Sometimes this silence after the sound becomes the deepest part of the practice.

How to Sound Correctly
Today, there is no need to find the perfect note.

The right sound is one that:

does not cause pain;
does not scratch your throat;
does not make you tense your neck;
does not require an excessively deep breath;
allows you to maintain a calm rhythm;
feels pleasant, or at least neutral, in your body.

If your voice begins to tremble, it is not a mistake.

If the sound is quiet, that is enough.

If you feel self-conscious about your voice, begin almost in a whisper, but do not exhale completely silently. Gradually allow your voice to become a little more audible.

Practice with the Palms
Place one palm on your chest and the other on your lower abdomen.

Inhale.

As you exhale, sustain:

“M-m-m-m-m…”

Feel the movement beneath your palms.

Then say:

“O-o-o-m-m-m…”

Observe how the sound connects different parts of the body into one shared experience.

You can imagine that your body is becoming a musical instrument.

You do not produce the sound separately from your body.

Your whole body sounds together with you.

The Inner Meaning of the Practice
In many spiritual traditions, sound is perceived as one of the primary forces of creation.

A word, mantra, prayer, or sacred syllable does not merely convey information. It organizes attention and creates a particular inner state.

You can imagine that vibration existed before form appeared.

Sound arose from silence.

Movement arose from sound.

The world arose from movement.

Today, you symbolically return to this primal state, in which sound does not entertain or distract, but gathers a person into wholeness.

But you do not need to adopt any philosophy for this practice.

Even without a mystical explanation, you can simply feel:

sound helps me breathe more slowly, listen to my body, and remain in the present moment.

Your Personal Sound Anchor
Choose the sound that felt most pleasant to you:

“M-m-m”;
“O-o-o”;
“A-a-a”;
“OM”;
another short mantra;
one calm musical note.

This sound will become your anchor.

When tension arises in the future, you will be able to make 3–5 calm repetitions.

You do not need to do a long practice every time.

Sometimes one sounding exhalation is enough to remember:

“I am here. I hear myself. I can slow down.”

Combining Sound with Your Inner Space
Recall the peaceful place you created yesterday.

Imagine that you are at its center.

Perhaps the sound arises:

in a temple;
beside water;
among trees;
beneath a starry sky;
inside a luminous sphere.

Make your sound and imagine it spreading through this space in circles.

It touches the walls, trees, water, or light and returns to you as a gentle echo.

Your inner space now has not only an image, but also its own sound.

A Short Practice During the Day
When you feel tense:

Straighten up without effort.
Take a normal breath in.
As you exhale, make a gentle “M-m-m” sound.
Feel the vibration.
Repeat three times.

If people are nearby and vocalizing feels uncomfortable, you can hum very quietly with your lips closed or simply imagine the familiar vibration.

Sound and Silence
After the main practice, sit in silence for one or two minutes.

Do not immediately turn on music, the news, or messages.

Listen:

to the residual vibration;
to your breathing;
to the space around you;
to your inner state.

Ask yourself:

“What does the silence after my voice sound like?”

Silence is not the absence of practice.

It is its continuation.

Finding a Practice on YouTube
You can choose one calm sound practice lasting 10 to 20 minutes.

Search on YouTube: “Humming for Stress Relief and Relaxation”

Search on YouTube: “M Sound Practice for Calming”

Search on YouTube: “OM Meditation for Beginners in Russian”

Search on YouTube: “Vocal Sound Meditation for Relaxation”

Search on YouTube: “Chanting the OM Mantra 108 Times Slowly”

Choose a recording with gentle sounds.

There is no need to use loud music, intensive breathing, or complex vocal techniques.

Your own calm voice remains the main instrument today.

Image for Day Sixteen
An image suitable for this day:

A person sits with closed eyes in a calm, bright space. Soft golden sound waves radiate from the chest and throat. They pass through the body and the surrounding space, gradually transforming into circles of light.

Another option:

A person chants a sustained sound inside an inner temple. Waves of light radiate from them, touching columns, water, and the starry space, creating a feeling of harmony and silence.

The main idea of the image:

“My voice brings me back to myself.”

Affirmation of the Day
My voice is free and calm. With each sounding exhalation, I return to my body, the present moment, and inner silence.

Repeat it after completing the practice.

Evening Completion
Dim the lights before bed.

Sit or lie down comfortably.

Complete seven gentle repetitions of the sound:

“M-m-m-m-m…”

Or say three times:

“O-o-o-m-m-m…”

After the final sound, lie in silence for a few minutes.

Imagine the vibration gradually dissolving, and the day that has passed growing quiet along with it.

Say silently:

“I have said everything I needed to say today.”

“Now I choose silence.”

Result of Day Sixteen
After today’s practice, a person may say:

“I felt my own voice not only as speech, but also as a vibration that helps me calm down.”

When tense, a person often loses contact with their voice:

speaks faster;
raises their volume;
holds their breath;
tightens their throat;
is afraid to express themselves.

Gentle vocalization returns the voice to the body.

You are not trying to shout down the tension.

You are creating a different sound—deeper, steadier, and more whole.

And gradually, the inner noise begins to listen to you.

7371 · Jul 30, 2026

Day 13 (28.07.26) Letting Go of What Cannot Be Controlled

I figured everything out and filled in all my Circles. I noticed that the tension at the beginning of the day somehow increased. The Intensive Day topics are becoming more and more interesting, the questions more specific, and the approach to “my anxieties” closer and closer. They are already right “under my nose”

.
Most of my “experiences” today turned out to be in the second Circle.

The key phrase for me was: “The desire to control often intensifies when a person is scared, uncertain, or feels unsafe.” It helped me immensely to see and understand what states and feelings I find myself in when I am anxious or tense. It guided me toward developing the skill of steering my own boat, rather than the entire river. “I do not judge this mechanism. I restore reasonable boundaries to it.”

Overall tension before the practices: 7 out of 10
Overall tension after the practices: 3 out of 10
Quality of practice completion: 100%.

It is amazing—everything said during today’s Intensive Day seemed clear enough in everyday life. Yet today’s phrases completely changed my view of the areas, objects, and intensity of my control, and the day’s practices seemed to “switch on” the Light in my mind in an entirely new way. As a result, I truly “saw what I was spending my energy on without any possibility of influencing it, and returned my attention to my actual actions.”

Special thanks to OM Shanti for the Practices of this Day.

21778 · Jul 30, 2026

Day 12 (30.07.26)

Whew, what a challenging and extensive topic.
When I listened to the section about CBT, everything was clear, and completing the exercise seemed easy.
Sergey Vasilyevich also laid everything out clearly, step by step.
However, as soon as I started the main practice, I almost immediately ran away.
Yes, this isn’t about putting a soap bubble/emotion on a cloud ))
And yet I managed to complete my first CBT session.
I was impressed by the emotional and physical reactions that arose in the moment while doing the main practice.
And this had happened an infinite number of times, observed with a feeling of helplessness,
but this time, on a different level, it was actually lived through—I really felt how a thought triggers emotional and physical reactions.

My belief in the original thought (before and after the practice): 8 out of 10 / 0 out of 10
Quality of completing the practices throughout the day: 80%

2909 · Jul 31, 2026

Namaste! I did not join the Intensive on time, but I read the information from OM Shanti and the participants and left reactions. Then, somehow, I suddenly began to notice that my shoulders were rising and my jaw was clenching... Perhaps it had been that way before too, but it had never been shown to me so clearly. So I started catching up on the information by reading, analyzing, and putting some things into practice. I came to the conclusion that if everything provided here is studied carefully and then put into practice, it will be very beneficial for the body and consciousness. My pace of learning is not fast, but when it comes to tasks, I always try to do everything quickly and get it over with; apparently, this is what creates tension in my body. As for enjoying what I am doing in the moment, that is still like the highest level of mastery for me. Thank you, OM Shanti, for guiding my consciousness in the right direction!

Intensive — Exit the Tension Zone in 21 Days

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

1965

3301

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

1965

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

7371

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

21778

1965

21778

7371

21778

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

21778

1965

Веретенников Сергей

ОМ Шанти
Сергей Васильевич

7371

21778

2909

Intensive — Exit the Tension Zone in 21 Days

ОМ ШантиСергей Васильевич

ОМ ШантиСергей Васильевич

ОМ ШантиСергей Васильевич

ОМ ШантиСергей Васильевич

ОМ ШантиСергей Васильевич

ОМ ШантиСергей Васильевич

ОМ Шанти
Сергей Васильевич

ОМ Шанти
Сергей Васильевич

ОМ Шанти
Сергей Васильевич

ОМ Шанти
Сергей Васильевич

ОМ Шанти
Сергей Васильевич

ОМ Шанти
Сергей Васильевич