HACK THE FLOW STATE

C WILSON MELONCELLI

FLOW STATE TRAINING CHART

MEDITATION TRAINING

(Repeat these lines with belief before every practice)

"It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will
hack me into the flow state"

WEEK 1
ACTIVITY NOTES
DAY 1:
Lying Down – Diaphragmatic Breathing
Attention Meditation
DAY 2:
Seated – Diaphragmatic Breathing
Intention Meditation
DAY 3:
Standing – Diaphragmatic Breathing
Consistency Meditation
DAY 4:
Walking – Diaphragmatic Breathing
Belief Meditation
DAY 5:
Seated – Diaphragmatic Breathing
Patience Meditation
DAY 6:
Standing – Diaphragmatic Breathing
Patience Meditation
DAY 7:
Seated – Diaphragmatic Breathing
Relaxation Meditation

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 1

 HACK THE FLOW STATE
C WILSON MELONCELLI

FLOW STATE TRAINING CHART

MEDITATION TRAINING

(Repeat these lines with belief before every practice)

"It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will hack me
into the flow state"

WEEK 2
ACTIVITY NOTES
DAY 1:
Seated – Breathing from Feet
Unity Meditation
DAY 2:
Standing – Breathing from Feet
Attention Meditation
Flow Meditation
DAY 3:
Seated – Full Body Breathing
Unity Meditation
DAY 4:
Standing – Full Body Breathing
Intention Meditation
Flow Meditation
DAY 5:
Walking – Breathing from Feet
Unity Meditation
DAY 6:
Walking – Full Body Breathing
Consistency Meditation
DAY 7:
Seated – Full Body Breathing
Unity Meditation
Flow Meditation

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 2

 HACK THE FLOW STATE
C WILSON MELONCELLI

FLOW STATE TRAINING CHART

MEDITATION TRAINING

(Repeat these lines with belief before every practice)

"It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will hack me into the
flow state"

WEEK 3
ACTIVITY NOTES
DAY 1 Morning:
Seated – Breathing from Feet
Attention Meditation
Unity Meditation
DAY 1 Evening:
Seated – Breathing from Feet
Attention Meditation
Unity Meditation
DAY 2 Morning:
Standing – Breathing from Feet
Intention Meditation
Flow Meditation
DAY 2 Evening:
Standing – Breathing from Feet
Intention Meditation
Flow Meditation
DAY 3 Morning:
Seated – Full Body Breathing
Consistency Meditation
Unity Meditation
DAY 3 Evening:
Seated – Full Body Breathing
Consistency Meditation
Unity Meditation
DAY 4 Morning:
Standing – Full Body Breathing
Belief Meditation
HACK THE FLOW STATE | C WILSON MELONCELLI pg. 3
DAY 4 Evening:
Standing – Full Body Breathing
Belief Meditation
DAY 5 Morning:
Seated – Breathing from Feet
Patience Meditation
Unity Meditation
DAY 5 Evening:
Seated – Breathing from Feet
Patience Meditation
Unity Meditation
DAY 6 Morning:
Standing –Breathing from Feet
Courage Meditation
Flow Meditation
DAY 6 Evening:
Standing –Breathing from Feet
Courage Meditation
Flow Meditation
DAY 7 Morning:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation
DAY 7 Evening:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 4

 HACK THE FLOW STATE
C WILSON MELONCELLI

FLOW STATE TRAINING CHART

MEDITATION TRAINING

(Repeat these lines with belief before every practice)

"It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will hack me into the
flow state"

WEEK 4
ACTIVITY NOTES
DAY 1 Morning:
Seated – Full Body Breathing
Attention Meditation
Unity Meditation
Flow Meditation
DAY 1 Evening:
Seated – Full Body Breathing
Attention Meditation
Unity Meditation
Flow Meditation
DAY 2 Morning:
Standing – Breathing from Feet
Intention Meditation
Unity Meditation
Flow Meditation
DAY 2 Evening:
Standing – Breathing from Feet
Intention Meditation
Unity Meditation
Flow Meditation
DAY 3 Morning:
Seated – Full Body Breathing
Consistency Meditation
Flow Meditation
Unity Meditation
DAY 3 Evening:
Seated – Full Body Breathing

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 5

 Consistency Meditation
Flow Meditation
Unity Meditation
DAY 4 Morning:
Standing – Full Body Breathing
Belief Meditation
Flow Meditation
Unity Meditation
DAY 4 Evening:
Standing – Full Body Breathing
Belief Meditation
Flow Meditation
Unity Meditation
DAY 5 Morning:
Seated – Full Body Breathing
Patience Meditation
Flow Meditation
Unity Meditation
DAY 5 Evening:
Seated – Full Body Breathing
Patience Meditation
Flow Meditation
Unity Meditation
DAY 6 Morning:
Standing – Full Body Breathing
Courage Meditation
Unity Meditation
Flow Meditation
DAY 6 Evening:
Standing – Full Body Breathing
Courage Meditation
Unity Meditation
Flow Meditation
DAY 7 Morning:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation
Flow Meditation
DAY 7 Evening:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation
Flow Meditation

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 6

 HACK THE FLOW STATE
C WILSON MELONCELLI

FLOW STATE TRAINING CHART

MEDITATION TRAINING

(Repeat these lines with belief before every practice)

"It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will hack me into the
flow state"

WEEK 5
ACTIVITY NOTES
DAY 1 Morning:
Seated – Full Body Breathing
Attention Meditation
Unity Meditation
Flow Meditation
DAY 1 Evening:
Seated – Full Body Breathing
Attention Meditation
Unity Meditation
Flow Meditation
DAY 2 Morning:
Standing – Breathing from Feet
Intention Meditation
Unity Meditation
Flow Meditation
DAY 2 Evening:
Standing – Breathing from Feet
Intention Meditation
Unity Meditation
Flow Meditation
DAY 3 Morning:
Seated – Full Body Breathing
Consistency Meditation
Flow Meditation
Unity Meditation
DAY 3 Evening:
Seated – Full Body Breathing

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 7

 Consistency Meditation
Flow Meditation
Unity Meditation
DAY 4 Morning:
Standing – Full Body Breathing
Belief Meditation
Flow Meditation
Unity Meditation
DAY 4 Evening:
Standing – Full Body Breathing
Belief Meditation
Flow Meditation
Unity Meditation
DAY 5 Morning:
Seated – Full Body Breathing
Patience Meditation
Flow Meditation
Unity Meditation
DAY 5 Evening:
Seated – Full Body Breathing
Patience Meditation
Flow Meditation
Unity Meditation
DAY 6 Morning:
Standing – Full Body Breathing
Courage Meditation
Unity Meditation
Flow Meditation
DAY 6 Evening:
Standing – Full Body Breathing
Courage Meditation
Unity Meditation
Flow Meditation
DAY 7 Morning:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation
Flow Meditation
DAY 7 Evening:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation
Flow Meditation

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 8

 HACK THE FLOW STATE
C WILSON MELONCELLI

FLOW STATE TRAINING CHART

MEDITATION TRAINING

(Repeat these lines with belief before every practice)

"It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will hack me into the
flow state"

WEEK 6
ACTIVITY NOTES
DAY 1 Morning:
Seated – Full Body Breathing
Attention Meditation
Unity Meditation
Flow Meditation
DAY 1 Evening:
Seated – Full Body Breathing
Attention Meditation
Unity Meditation
Flow Meditation
DAY 2 Morning:
Standing – Breathing from Feet
Intention Meditation
Unity Meditation
Flow Meditation
DAY 2 Evening:
Standing – Breathing from Feet
Intention Meditation
Unity Meditation
Flow Meditation
DAY 3 Morning:
Seated – Full Body Breathing
Consistency Meditation
Flow Meditation
Unity Meditation
DAY 3 Evening:
Seated – Full Body Breathing

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 9

 Consistency Meditation
Flow Meditation
Unity Meditation
DAY 4 Morning:
Standing – Full Body Breathing
Belief Meditation
Flow Meditation
Unity Meditation
DAY 4 Evening:
Standing – Full Body Breathing
Belief Meditation
Flow Meditation
Unity Meditation
DAY 5 Morning:
Seated – Full Body Breathing
Patience Meditation
Flow Meditation
Unity Meditation
DAY 5 Evening:
Seated – Full Body Breathing
Patience Meditation
Flow Meditation
Unity Meditation
DAY 6 Morning:
Standing – Full Body Breathing
Courage Meditation
Unity Meditation
Flow Meditation
DAY 6 Evening:
Standing – Full Body Breathing
Courage Meditation
Unity Meditation
Flow Meditation
DAY 7 Morning:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation
Flow Meditation
DAY 7 Evening:
Seated – Full Body Breathing
Relaxation Meditation
Unity Meditation
Flow Meditation

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 10

HACK THE FLOW STATE | C WILSON MELONCELLI pg. 11