Structured, science-grounded, 15-minute daily practices.
A 21-day curriculum designed to train your Body, Mind, Breath, and Heart: at your own pace.
Drawn from my twenty years inside demanding careers and my own path back to presence.
On-demand recordings, lifetime access, daily companion journals, bonus practices, and a coaching session: everything you need for the 21 days and beyond.
Explore below, or book a discovery call.
A 21-DAY COURSE 15-MIN FOR PEOPLE ASKING THE HARDER QUESTIONS
I built this for the version of me who had hit every external goal and was still asking what it was all for.
The Inner Operating System is what walked me back to a life I could be present in, the system I wish someone had handed me a decade earlier.
It is designed for people whose ambition is not the problem.
Cohorts Begin Weekly | Limited to 25 people
By Rana Abihayla
This is not a fitness program. We will move, but you will not get a six-pack.
The body work in this course is somatic: about reading the body, regulating the nervous system, releasing what the body has been holding. It is not a workout.
This is not therapy. I am not a therapist. If you are in active mental health crisis, this is not the right tool for you.
This course assumes a baseline of stability that allows you to do contemplative work.
This is not a meditation app. It is not designed to be consumed in passing, on a commute, while half-listening.
It is a structured curriculum that asks you to show up for fifteen minutes a day, with attention.
And this is not a fire-fighting program designed to numb you when life gets hard. There are no shortcuts here. No quick fixes. No promise that you will feel calmer in three days and everything will be solved. Quick fixes don't work. You know this. That's part of why you're here.
Watch the video below
If you have never done any of this before: if breath work, meditation, and somatic practice are entirely new to you: this course is for you. Specifically because it is structured. You are not being asked to figure out which of the thousands of available practices to do, or in what order. You are being given a curriculum. You show up. You follow it.
And if you have tried everything, the apps, the retreats, the certifications, the silent weeks, the breath work intensives, the therapy, the books: this course is also for you.
Particularly for you. You do not need more tools. You need a system to adapt what you already know to what your life is asking of you right now.
Executive, mother, creative, entrepreneur, student, specialist, professional, artist, musician:
someone who has already done some work, and is quietly asking the harder question underneath.
And then, over five years, life rearranged itself.
I lost five people. My mother. My father. My grandmother. My godmother. My great-aunt. Five pillars, gone, inside five years.
What I had built no longer held what I had become.
A few years ago, I began my entrepreneurial journey deepening decades of study in ancient wisdom, wellbeing, and human transformation. I co-founded Awaken Wisdom School with my partner Manish. And out of that work came this course: the blueprint I built to walk myself back to a life I could be present inside.
It is what I wished someone had handed me a decade ago, in my early 30s, when I was running fast and could not see what I was running from.
By Day 3, you will have measured a felt shift in your body, a real number, before and after, that your body wrote. By Day 21, the protocols are installed. You will know what to run when the body is wired.
You will know what to run when the body is depleted.
The most consistent shift participants notice.
By Day 7, most report their first uninterrupted night in months. By Day 21, if you track with Oura, WHOOP, or Apple Watch, you will see the deep-sleep number move.
The fear that regulation costs you drive; this course dissolves it on Day 1. What you feel after ten minutes of coherent breathing is not calm. It is clarity. Sharper, not softer. That's the protocol working.
Shoulders rounded over a laptop for years. Jaw clenched invisibly through meetings. Naval gripped under chronic activation.
By Day 21, you can read your own body, specific storage sites and know which protocol releases each.
Fifteen minutes a day. Same time, every day.
By Day 21 you have an installed practice short enough to do on your hardest week, structured enough to feel reliable, deep enough to compound.
Not outcomes but Capabilities.
Specific skills you can deploy in real moments: the Tuesday afternoon before a difficult meeting. The Sunday night before a difficult week.
3
Use the Balance Test
A real-time diagnostic for nervous system state.
4
Run NDSR
15-minute Non-Sleep Deep Rest to recover deep energy.
7
Sequence the Breath
Know which operations to run when.
8
Install the Full Protocol
The 60-minute integrated practice from Day 21.
Nervous system regulation via respiratory protocols.
Somatic intelligence. Reading tension, releasing held patterns. Non-Sleep Deep Rest, spine reset, balance diagnostics.
Attention training. Cognitive distance.
Single-point attention, sensation as anchor, goal architecture.
Values, identity beyond achievement, meaning. The sentence you would want to have lived. Specific gratitude protocol.
21
Daily practices
~15 min each day
4
Pillars integrated
Breath · Body · Mind · Heart
1
Coaching session
30 minutes 1-on-1 with Rana
3
Reset library
Bonus recordings unlocked at completion
Also included: Welcome Workbook (36 pages) · Daily Companion (9 pages) Course Recap · Lifetime access to all recordings.
Every participant completes a baseline on Day 0 and re-measures on Day 21.
The data is your own body's data. The delta is the evidence.
Sleep quality · Nervous system state
Focus · Body sensation · Presence
Three journal questions. About 10 min
Artisanal espresso with a focus on direct trade and exceptional quality in a chic, comfortable setting.
Your own body's data: before and after.
Optional: wearable data from Oura, WHOOP, Apple Watch, or Garmin. The delta is what you keep.
Herbal tea made from dried chamomile flowers, known for its calming properties and gentle, apple-like flavor.
Phase 1
Phase 2
Phase 3
Phase 4
Coherent breath, felt shift
The body's tension map
Noting practice
The 90-second reset
Sympathetic ramp-up
15-min restoration
Real-time diagnostic
Antidote to fragmentation
Direct vagal stimulation
Range restoration
Attention as training
Values clarification
Pre-decision clarity
Literally
Body-based mindfulness
Capacity building
Somatic release
Attention to presence
60 minutes integrated
A meditation app gives you content.
This course gives you a system. Apps are designed to be used passively, often in passing.
This is a structured 21-day curriculum with a clear start, a clear end, a measurable felt shift and a one-on-one coaching session with me.
No. This is the most common fear among the people this course is built for.
What you feel after ten minutes of coherent breathing is not relaxation. It is clarity. Sharper, not softer.
Yes. This course assumes nothing about your background.
Built for people who are skeptical of spiritual language and want to understand the science underneath each protocol.
Approximately fifteen minutes a day for twenty days, and sixty minutes on Day 21.
Plus the thirty-minute coaching session at the end.
Skip ahead to the current day, don't try to catch up.
The cadence is part of the design.
If you fall multiple days behind, the workbook contains a Minimum Effective Dose path.
You have access to the first 48 hours.
If at the end of the 48 hours you feel this isn't the right fit, write to me for a full refund.
After 48 hours, the course is non-refundable.
No. A comfortable space. Something to write with.
Optional: a wearable device (Oura, WHOOP, Apple Watch, or Garmin) if you want to layer physiological data alongside your workbook data or companion.
This course is not about slowing you down.
It is not about softening you.
It is about giving you a system that lets you stay in the arena longer, and sharper, not less.
The work is rigorous. The results are measurable.
I built it for people who, like me, are not done with their ambition, they just no longer want it to cost them themselves.
Rana
Twenty-one days. Fifteen minutes a day.
And the beginning of a life you can be present inside.
Or book a discovery call to talk it through first
Health & Safety
Awaken Wellness is not a medical facility, and our instructors are not doctors, therapists, or licensed mental health professionals. Our courses including breathwork and meditation are for educational and personal development purposes only, and are not a substitute for medical or psychological treatment.
Talk to your physician or healthcare provider before starting any practice offered here, especially if you have a pre-existing physical, mental, or emotional condition; a history of trauma, panic disorder, or dissociation; a cardiovascular, respiratory, or neurological condition; a recent injury or surgery; or are pregnant or postpartum.
Your Account
Keep your purchase and account details accurate and up to date.
Conduct
Treat our staff and fellow participants with respect. We reserve the right to remove access for disruptive or disrespectful behavior.
Age
Courses are for participants 18+. Under 18 requires parental or guardian consent.
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