Hi friend,
I’m excited to share with you the audio recordings of my 2022 Daily Wellness Empowerment Program course.
To try the DWEP at home, I encourage you to:
Print out eight DWEP Sheets (or alternatively, one DWEP Sheet you keep under a glass picture frame and write on with a marker).
Download the audio recordings of the lessons by clicking on the titles below.
Optional but recommended: find a DWEP Buddy, a friend who’d like to do the program with you. Convene on a time for your DWEP Check-Ins — I recommend at least once a week, but once every few days or once a day is better, especially in the beginning.
Listen to the first lesson. Set your own goals for the week.
Whenever you have a question, check the DWEP Manual and YouTube videos.
One week later, check in with your DWEP Buddy, listen to the second lesson, and set new goals.
Keep going for a total of eight weeks.
You now have with a holistic plan for daily self-care. After taking the program as is, please feel free to adapt it in whatever way makes the most sense for you as you move forward 👍
👂 Weekly DWEP Meeting #1
Introduction to the course. Writing our Meaningful Motivators. Wellbeing changes according to many conditions, both internal and external. The Five DWEP Criteria: do-it-yourself, simple, free, wide range of action, backed up by science. Introduction to the DWEP Sheet and the Ten DWEP Practices:
Introduction to the DWEP Manual. Doing the Hindu squats and Hindu pushups, and Arms Swinging (I recommend you click the links to watch the videos instead of just following the audio). Setting goals for the week.
👂 Weekly DWEP Meeting #2
Checking in with DWEP Buddy. Balancing gentleness and firmness in taking care of ourselves. Sitting meditation: posture, smiling, and the first two steps of breath-based mindfulness. Reviewing the Hindu Squats and Hindu Pushups. Whole Food Plant-based Diet: the methodology of nutritional science, introduction to the China study, the Blue Zones, and Lifestyle Medicine, quiz “Is this a whole plant food?”, resources on nutritional science and healthy cooking. Meaningful human connections: the four skills of mindful speech: appreciate the other person’s actions, apologize for your mistakes, acknowledge your pain, and ask for support. Setting goals for the week.
👂 Weekly DWEP Meeting #3
Checking in with DWEP Buddy. A quote from the founder of Positive Psychology. Sitting Meditation: the first four steps of breath-based mindfulness. Hindu Squats and Hindu Pushups: breathing smoothly, exercising outdoors. Whole-Food Plant-Based Diet: an example of an eating plan, B12 and D3 supplementation. Mental Nourishment: super stimuli, short-term survival vs. long-term happiness, nourishing content, compassion, and clarity. The importance of designing our environment. Mindfulness: formal vs. informal practice, presence and acceptance, why the breath is an important object of mindfulness. Arms Swinging: the toe standing motion, adapting the exercise to our mobility. Setting goals with low vs. high self-esteem. Setting goals for the week.
👂 Weekly DWEP Meeting #4
Checking in with DWEP Buddy. Thank you for taking care of yourself. Quiz: What are the first four exercises of breath-based Mindfulness? Who wants to teach the Hindu Squats and Hindu Pushups? WFPB Diet Before 7pm: the health benefits of early time-restricted feeding. No Intoxicants: meeting our true needs, the #1 risk factor for addiction is access. Mindfulness: four trauma-sensitive alternative practices: safe sensations, scanning the environment, kindness meditation, being in the flow. (recording stopped) Arms Swinging: full ten-minute practice. Setting goals for the week.
👂 Weekly DWEP Meeting #5
Checking in with DWEP Buddy. Quiz: What are the Ten DWEP Practices? Can you give a brief description of these DWEP Practices? The importance of nose breathing. More tips on Sitting Meditation, the Hindu Squats and Hindu Pushups. Mindfulness: four tweaks to support our practice: stand tall, smile, slow down, move smoothly. The importance of a good mind-body connection. Meaningful Human Connections: deep listening exercises: active, attentive, accepting. Bed by 10pm: total relaxation with hands on dan-tien. Setting goals for the week.
👂 Weekly DWEP Meeting #6
Checking in with DWEP Buddy. Sitting meditation: the first eight steps of breath-based mindfulness. WFPB Diet Before 7pm: healthy compared to what? Is this a plant and is it whole? Mental Nourishment: avoiding electronics at night. Mindfulness: mindfulness of emotions. Quiz: write down what ‘SMART’ stands for in ‘SMART goals’, and the Ten DWEP Practices. Setting goals for the week.
👂 Weekly DWEP Meeting #7
Checking in with DWEP Buddy. Spaced repetition. Nature: Mick’s sharing about the health benefits of nature exposure, and the book The Nature Fix. Concrete ways we can bring more nature into our life. Quiz: Who wants to teach Arms Swinging? Restructuring our living environment to better support our Daily Wellness practices. (recording stopped) Setting goals for the week.
👂 Weekly DWEP Meeting #8
Checking in with DWEP Buddy. Meaningful Human Connections: joyous giving, where what we love meets what the world needs. Congratulations. Reviewing what we’ve done: we learned 10 daily self-care practices, how to create and sustain habits, and we supported and were supported by others on their wellness journeys. Four things that can support your DWEP practice going forward: restructure your environment, continue to use your DWEP Sheet, stay in touch with a DWEP Buddy, follow my work online. My plans for the future of the DWEP.
Thank you for taking good care of yourself 😊
🙏💛
Thank you for being part of my life’s mission.
Everything I offer to this Mental Health Revolution is free and will remain free. I write all the articles, and only use AI to help me with the spelling, grammar, and word use. I welcome your concrete and specific suggestions for improvement.
The Nazi formula is, “You are all being threatened by [ABC] and if you refuse [XYZ] you are irresponsible and expose everyone else to danger.” Please recognize this message when you see it.
Take care of yourself. You deserve to be healthy, happy, and free — regardless of what parts of your subconscious may say. Taking care of yourself is a wise investment — when you feel better, you show up better and everyone benefits. There are simple, natural, and science-based practices that can make a real, positive difference in your mental health. There are ways to implement these practices that increase your chances of success. And you can learn about all of these.
1️⃣ The #1 thing you can learn from me is the Daily Wellness Empowerment Program (DWEP). Print a DWEP Sheet and get started.
2️⃣ The #2 thing you can learn from me is Central Story Training (CST).
Credit where credit is due. Here is Brother Promise of Plum Village Buddhist Monastery Upper Hamlet teaching his Daily Wellness Empowerment Program (DWEP) course and offering free audio and video learning materials to support others in connecting with and taking good care of their physical body. Mental Heath Revolution https://mentalhealthrevolution.substack.com