MCL Healing Journey

Check your current week below. If you're just starting, begin with Week 1.

Scroll to the Audio section. Press play on your assigned track. That's your daily session.

Measure your MBHT every morning. Use the Assessment section weekly to check in on body, mind, and belief.

Don't restart. Just continue where you left off. One missed day doesn't reset progress. Two missed days in a row: do a 5-minute session to maintain habit. Three+ days: resume with Week 1 Day 1 intensity, but stay on your current week.

Minimum viable session (5 min): 2 min diaphragmatic breathing + 3 min 5-5 heart coherence. No audio needed—just count in your head. Do Hindu squats in your hotel room or break room (no equipment required).

Normal. Healing isn't linear. On flare-up days: skip Hindu squats, do breathing only. If pain persists 3+ days, reduce intensity and add more rest. Sharp, sudden pain = stop and consult a doctor.

This is a skill that improves with practice. Week 1-2: mind will wander constantly (normal). Week 3-4: you'll get 30-60 second windows of focus. If very distracted, switch to counting breaths (4 counts in, 4 counts out) until calm, then try visualization again.

Check these factors: Sleep quality, hydration, nose breathing during day, stress levels. Plateaus are common at 30s and 45s marks. If stuck for 2+ weeks, add an evening 5-5 breathing session.

Trust the data, not your feelings. Look at your MBHT trend line—if it's going up, you're improving physiologically even if you don't "feel" different. Beliefs often lag behind physical changes by 2-3 weeks.

SOMA Daily Dose

22 min · Your core daily practice · Use daily

🏠 Environment

Quiet room, dim lighting. Lie down on bed, yoga mat, or couch. Temperature comfortable (not too hot). Phone on Do Not Disturb. Let household members know you're unavailable for 25 min.

📋 Preparation

Measure MBHT first (record in notes). Put on headphones. Lie on your back, arms at sides or hands on belly. Close eyes. Take 3 slow breaths to settle. Set intention: "My knee is healing."

⏱️ Time Markers

• 0-3 min: Relaxation induction, body scan
• 3-8 min: Rhythmic breathing begins, follow the guide
• 8-15 min: Breath retention phases (hold when instructed)
• 15-20 min: Deep breathing cycles, may feel tingling
• 20-22 min: Integration, gentle return

🎯 What to Focus On

• Follow the audio guide exactly—don't add extra breaths
• During breath holds: focus on your left knee, imagine warmth there
• Let go of thoughts about work, stress, pain—just follow the breath
• Feel the music; let it guide your rhythm

🚫 What NOT to Do

• Don't force breath holds until you're gasping—release at first urge
• Don't skip the relaxation intro (it primes your nervous system)
• Don't open eyes or check time—trust the audio
• Don't worry if you feel lightheaded—normal, just breathe normally for a moment

🆘 When to Ask for Help

Text Jai if: you consistently can't follow the breathing rhythm after 3+ attempts, you feel panicked during breath holds, or you experience chest pain (stop immediately and consult a doctor for chest pain).

5-5 Heart Coherence

10 min · Foundation breathing · Use Week 1 Days 5-7

🏠 Environment

Can be done sitting or lying down. Quiet space preferred, but this one works in a parked car, break room, or anywhere you can close your eyes for 10 min.

📋 Preparation

Place one hand on your heart. Close eyes. Recall a moment of gratitude (a person, place, or experience you're thankful for). Hold that feeling as you begin.

⏱️ Time Markers

• 0-2 min: Settle in, find your rhythm
• 2-8 min: Continuous 5-in, 5-out pattern
• 8-10 min: Gradual slowdown, integration

🎯 What to Focus On

• Imagine breathing in and out through your heart (not lungs)
• Keep the gratitude feeling alive throughout
• Smooth, continuous flow—no pauses between in and out

🚫 What NOT to Do

• Don't breathe too deeply—gentle, moderate breaths
• Don't hold your breath—this is continuous flow
• Don't stress about counting perfectly—audio guides you

2:4 Fear Control

10 min · Surgery anxiety protocol · Use when anxious about surgery decision

🏠 Environment

Use this anywhere you feel anxiety rising: before a doctor's appointment, when surgery thoughts spiral, during stress at The Hutton. Works sitting, lying, even standing.

📋 Preparation

Acknowledge the fear: "I'm feeling anxious about _____." Don't fight it. Then start the audio. The 2:4 ratio (short inhale, long exhale) physiologically calms your nervous system.

⏱️ Time Markers

• 0-2 min: Calm voice guides you to slow down
• 2-8 min: 2-second inhale, 4-second exhale cycles
• 8-10 min: Integration and affirmations

🎯 What to Focus On

• The EXHALE is the power move—make it slow and complete
• Silently repeat: "I breathe in calm (2s), I release fear (4s)"
• Feel your shoulders drop on each exhale

🚫 What NOT to Do

• Don't try to analyze your fear during the practice—just breathe
• Don't rush the exhale—slow it down even more
• Don't use this while driving (even though it's calm)

🆘 When to Ask for Help

If anxiety persists after completing the session, or if you're having panic attacks that breathing doesn't help, reach out to Jai. Consider talking to a therapist if surgery anxiety is significantly impacting your daily life.

Journey Into White Light

45 min · Deep healing session · Use on weekends (Saturday or Sunday)

🏠 Environment

This is a sacred session—set the space. Dark or dim room. Temperature warm. Eye mask recommended. Blanket nearby (body temperature drops during deep relaxation). No interruptions for 1 hour. Consider weekend morning when fully rested.

📋 Preparation

Do NOT eat within 3 hours. Empty bladder. Lie down completely flat, arms at sides, palms up. Set a strong healing intention: "I am directing all healing energy to my left knee MCL." Take 5 deep breaths before pressing play.

⏱️ Time Markers

• 0-10 min: Deep relaxation induction, body scan, letting go
• 10-20 min: Rhythmic breathing builds, may feel tingling/energy
• 20-30 min: Breath retention phases—THIS IS WHERE HEALING HAPPENS. Focus on knee.
• 30-40 min: Peak experience, possible emotional release, visions
• 40-45 min: Gentle return, integration, gratitude

🎯 What to Focus On

• During breath holds: visualize WHITE or GOLDEN light flooding your left knee
• See the MCL fibers strengthening, inflammation dissolving
• If emotions arise (tears, laughter, sadness), let them flow—this is release
• Trust the process even if it feels strange

🚫 What NOT to Do

• Don't fight unusual sensations (floating, tingling, seeing colors)—they're normal
• Don't open eyes or check time—surrender to the experience
• Don't schedule anything for 30 min after—you need integration time
• Don't do this session if hungover or sleep-deprived

🆘 When to Ask for Help

If you experience overwhelming anxiety during the session, stop and do 2:4 breathing. If you feel "stuck" in an altered state after the session ends, drink cold water, splash face, and text Jai. If you have a history of trauma and intense emotions surface, consider having a therapist available to process afterwards.

Color Breathing Visualization

20+ min · Targeted knee healing · Use in Week 3+

🏠 Environment

Dark room essential for visualization. Lie down completely flat. Eye mask helpful. This session requires strong mental imagery—minimize distractions completely.

📋 Preparation

Before pressing play, decide your healing color: GREEN (nature, growth) or BLUE (calm, cooling inflammation). Visualize that color clearly in your mind. Place awareness on your left knee—feel its current state without judgment.

⏱️ Time Markers

• 0-5 min: Relaxation and grounding
• 5-10 min: Color visualization introduction
• 10-18 min: Directed color breathing to specific body parts—focus on knee
• 18-20+ min: Integration and sealing in the healing

🎯 What to Focus On

• On inhale: See your chosen color entering through the top of your head
• On hold: Direct the color down to your left knee—see it wrapping around the joint
• On exhale: See gray or dark color leaving, carrying tension and inflammation away
• Feel warmth or tingling in your knee as you focus

🚫 What NOT to Do

• Don't stress if you can't "see" colors clearly—intention matters more than clarity
• Don't visualize red or orange on the knee (associated with inflammation)
• Don't use this session before bed if you tend to fall asleep—do it earlier in day

🆘 When to Ask for Help

If you consistently struggle to visualize after 5+ sessions, text Jai for alternative techniques (some people are more kinesthetic than visual). Refer to the Visualization Self-Check in Week 3 to track your progress.