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Daily Practice
Take Back Control Of Your Life
In Just Three Minutes A Day
VICTORIA GIGANTE
Legal Disclaimer
21 Days To A Daily Practice: A Guide To Taking Back Control Of
Your Life By Taking Back Control Of Your Personal Time
I am not a professional psychotherapist or medical doctor. Any psychological or medical advice that I give is my opinion
based on my own experience.
You should always seek the advice of a professional before acting on something that I have published or recommended.
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Introduction
21 Days To A Daily Practice: A Guide To Taking Back Control Of
“
Your Life By Taking Back Control Of Your Personal Time
Starting a daily practice saved my life. me develop the inner strength to make
more honest decisions in my life.
Maybe you found this eBook after taking
my free online course “21-Days to a Daily If you follow through with the daily exer-
Practice” offered on my website; maybe it cises laid out in this eBook, you will be
was an article I wrote or my podcast that well on your way to lasting change. You
brought you here; or maybe a good friend will have the firm foundation necessary to
told you about it. make more honest decisions, manifest real
changes in your life, and remain grounded
Regardless of how you found this eBook, as you move through all of life’s transi-
I’m happy that you did. tions.
I wrote this 21-Day eCourse because not Not so long ago I worked an unfulfilling
so long ago, after my entire world crum- job, came home to an unhappy marriage,
bled around me, it was a daily practice suffered greatly with chronic illness, &
that saved my life. My practice was the an- found myself in an endless battle with se-
chor that kept me grounded when the rest vere depression. Even worse, I could see
of my life had become a perfect storm. no way out. I felt stuck, misunderstood, un-
focused, unbalanced, & lost.
My practice became my sanctuary; it was
the safe space to explore who I was be- Now, after finding a daily practice & reap-
yond all the pain and turmoil. It laid the ing the benefits of health, happiness, & bal-
foundation upon which greater levels of ance, I work with people all over the world
self-understanding could be built & helped helping them take back control of their
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21 Days To A Daily Practice - Victoria Gigante
lives (like I did) using the power of a daily So consider this eBook a guide to help set
practice. you on a course to greater self-
understanding & personal freedom. It is a
Like most things in life, however, a daily resource you can refer to at any time to
practice isn’t the silver-bullet answer to all help you on your journey.
your questions, nor is it a remedy for what-
ever ails you. If I can help you find even one moment of
clarity, then the 2 months I spent writing
Like all the great masters & mystics have this eCourse & putting together this eBook
said throughout the ages, all of the an- will have been well worth it.
swers you seek already live within you;
spending time alone with a practice each To all my followers and friends out there, &
day simply provides you with the time & to all the truth seekers on this journey with
space to find them. me, thank you for the gift of your trust
and support. I only hope this free guide
This is precisely why I don’t tell you how to
can begin to repay you for the love and at-
spend your practice time beyond the 21-
tention that you’ve given me.
day course. That’s up to you to figure out.
You’re awesome.
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LET’S DO THIS!
You’re on your way to lasting
change. Are you ready?
Would you be surprised if I told you that In fact, it takes consistent effort; & even
most people do not follow through with though the effort in this case is very mini-
this 21 day challenge?
mal, it's the consistency part that hangs
people up.
But it's only 3 minutes a day for 3 weeks! It
sounds so simple right?
So will you be one of the few who follows
through? I sincerely hope you do.
Well actually, it's not that simple, as I'm
sure you are aware.
I failed to give myself even 3 minutes a day
for years, & my growth & well-being were
You see, lasting change is not something stifled because of it.
that happens overnight.
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So get ready because the fact that you’re
even reading this means you’re already on
your way to lasting change!
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Are you as excited as I am to get rolling When I started my daily practice, my main
with your daily practice? motivation was to tackle the pain surround-
ing my lifelong struggle with my diet.
Let’s do this!
Sounds strange, right?
Today let’s focus on getting clear about
why you want a special time for yourself, & At the time, if you were to ask me “WHY is
what’s really motivating you to change. your diet the motivating factor?” I would
have responded with something like this:
The clearer you can be, the better.
It’s the one area of my life I can’t seem to
get under control.
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But WHY is that important? Go three levels deep to uncover the real
reason this issue is motivating you to take
I’m lonely, unfulfilled, scared, have no clue time for yourself.
who I am anymore, & feel completely out
of control. How will a daily practice help you grow in
this area?
See what I just did? I went three levels
deep, asking myself the difficult question
“WHY?” Insider Tip:
So now it’s your turn! Be clear about Don’t know why you feel compelled to em-
what’s really motivating you to change & bark on this journey?
WHY.
That’s ok, just be honest!
And don’t just say: “I hate my job” or “I’m
struggling in my relationship.” Part of this journey is about learning how
to be in touch with why you want things.
Go deeper.
Make figuring out WHY the reason WHY
There will be times when you simply don’t you’re developing a daily practice!
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DAY 2:
“Sometimes the questions
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Of course there will be plenty of unfore- Identify two possible solutions for staying
seen obstacles that you won’t anticipate, committed if & when this obstacle comes
but you can be prepared for those as well. up.
It’s all about your intention & attitude. Re- Use the motivation that we spoke about
member WHY you’re doing this! yesterday to help you stay focused & over-
come any obstacles that arise.
You’ve got this.
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DAY 3:
“Tell me what you pay atten-
Values Assessment tion to & I will tell you who
you are.”
– José Ortega y Gasset
What are your priorities?
Now that we are clear about our obstacles, In this case, you like spending time with
let’s talk about our values. your kids in the morning, therefore the
mornings may not be the best time to
Values affect the way you prioritize your schedule time for your self.
life, & have a huge impact on how you
structure your time & day. After a day or two, you may call it quits out
of frustration, or convince yourself that
So, let’s say you decide to do your prac- your daily practice conflicts with your daily
tice every morning before breakfast, but life.
you have children & value spending the
mornings with them. See how easy it can be to set yourself up
for failure?
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If you value spending time outdoors, per- When considering your values, it’s helpful
haps it can involve spending time in na- to consider how they interact with your mo-
ture, like going for a walk or gardening. tivation for starting this course.
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DAY 4:
“Surround yourself with only
Support Network people who are going to lift
you higher.”
– Oprah
Who’s here to support you on
this journey?
While developing your daily practice, it’s If the people in your life don’t support your
helpful to have support. commitment to a daily practice, this may
lead to difficulties down the road.
This support can come in the form of
friends, a support group, co-workers, fam- As your practice becomes a fixture in your
ily members, a therapist, or a life coach. every day life, you’ll be less willing to com-
promise about when it takes place, & how
A good support network will: much time you dedicate to it each day.
1. Listen as you process emotions So you must be clear with both yourself &
2. Help you stay focused
those around you that your practice is not
3. Provide positive reinforcement
4. Allow you to change & grow negotiable.
5. Encourage you on your journey
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Having a support network is an often over- Are there people in your life that would
looked key to lasting change. benefit from starting their own daily prac-
tice? Wouldn’t it be awesome to support
We are deeply affected by the people in
each other on this journey? Encourage
our environment. So pay extra attention to
them to start!
today's action step!
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DAY 5:
“Time is a created thing. To
Time Assessment say ‘I don’t have time’ is
like saying ‘I don’t want to.”
– Lao Tzu
Where does your time go?
Have you found the optimal time for your Now identify the parts of your day in which
daily practice? Or are you still struggling to you have a choice about what you are do-
schedule some “ME” time? ing.
To properly answer that question, let’s do a For example, if you have an hour to your-
little time management exercise. self for lunch, part of this time could be
considered flexible if you’re free to do
Think about your day-to-day schedule. what you want.
What are your fixed activities?
It's easy to see how we wouldn't be able
These usually include things like sleeping, to spare a whole hour, but when we can't
working, commuting, eating, & other obliga- even spare 3 minutes, then something is
tions that cannot be moved around. off, am I right?
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But, sometimes you will feel like it won’t, Do you have an inconsistent schedule?
which is why it’s important to (gently) in- Consider attaching your daily practice to
form all the people close to you that this one of your fixed activities, like right after
time is off limits. breakfast, right before you go to sleep, or
right before you take a shower.
It’s OK to be flexible, but in the beginning
especially, your practice needs to be as
non-negotiable as getting to work on time,
or putting your children on the school bus.
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DAY 6:
“You are who you are when
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DAY 7:
“Everything you can imag-
When I ask people what they want, the re- The vision of what you want is uniquely
sponse is usually the same: yours.
But what does that even look like? But for you it may be something totally dif-
ferent, like overcoming your fear of being
The truth is that we spend so much time
alone, or learning to accept abundance
worrying about what we don’t want, that
into your life.
we rarely take the time to get clear about
what we do want.
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For example, a musician may have an im- 3. Go the old-fashioned route & start cut-
age of a piano with the following words ting up magazines & photos!
written underneath it: “I inspire people with
music.” How will you develop a daily practice that
supports the growth needed to make this
You can even include affirmations to sup- vision a reality?
port these intentions.
Insider Tip:
For example, if you’re telling yourself, “My
music isn’t good enough,” include the af- Remember the big WHY behind your moti-
firmation, “My music inspires people.” vation to start this journey.
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We're 9 days into this course & you've cre- sciousness because it brings you into the
ated an excellent foundation for develop- present moment.
ing a daily practice.
But a word of caution: Getting in touch
So now we must explore how you're going with your body doesn’t simply mean being
to make your practice your own. aware of aches, pains, & illness. It means
communicating with your body on a
A great place to start this exploration is deeper level.
through body awareness.
It also means that you must learn how to
Body awareness is an awesome founda- tame that endless mind chatter long
tion for awakening higher levels of con- enough to listen in!
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What is your body trying to tell you? Close your eyes & slowly direct your aware-
ness to your toes.
If you have chest pain, consider all the is-
sues that might be causing heartache in Move this awareness up through different
your life. parts of your body until you reach the
crown of your head.
Tight shoulders? Perhaps you're taking too
much responsibility for things out of your Notice any physical sensations that occur,
control. You're literally carrying the weight such as tingling, tightness, throbbing, or
of the world on your shoulders. stabbing pain.
Digestive issues? There might be some- What messages are you receiving from
thing in your life you're having a hard time your body?
digesting.
How will you create a daily practice in line
You’re going to be amazed at how much with these messages?
you can learn from your body!
both mind & body is not to Does your motivation for starting this
course manifest in your physical body? For
mourn for the past nor to
example, if you started this course be-
worry about the future, but cause you feel stuck in your life, does that
pain manifest in your body? If so, how?
to live the present moment
wisely & earnestly.”
- Buddha
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Your daily practice should never feel Your physical body is a direct reflection of
forced. When it does, it’s not sustainable. your emotional body.
We also briefly touched upon how you can If you’re physically vibrant, energetic,
use that awareness as a vehicle to tap into strong, & healthy, this same concept ap-
deeper levels of self-awareness. plies as well.
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Every day is different, & it’s important that If you feel yourself resisting letting go emo-
you feel that difference, both physically & tionally, double check your external environ-
emotionally, & reflect the change in your ment. If your external environment really
practice. isn’t “safe,” this could be leading to some
internal resistance to letting go.
There are no expectations of what your
practice "should" look like, so take the
pressure off!
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Step away from the computer, put down are paying close enough attention, you’ll
the cell phone, & turn off the TV. notice something different.
When was the last time you went for a Nature can also balance out our emotions.
hike? Swam in the ocean? Or even just
watched the rain fall? Feeling out of control? Look for things in
nature that are stable, like rocks & trees.
You can learn so much about yourself by
simply observing the world around you. Want to go with the flow & stop resisting?
Spend time in water, or look at images of
Nature is always changing. You can walk flowing rivers.
the same path every single day, & if you
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DAY 11:
“Life isn’t about finding your-
You'd be surprised how many people can't Unless you have a career that allows you
remember the last time they did something to be creative, chances are your right-brain
creative! is slightly neglected in your life.
With the hustle & bustle of daily life, it’s When this happens, we live out of our mas-
easy to let creativity slip away. culine, yang energy, & operate out of our
left-brain.
But creative expression is a doorway to
emotional expression, so spending your We become logical, realistic, controlled, &
daily practice tapping into your creativity is practical.
an excellent way to deepen your self-
awareness. If these qualities aren’t properly balanced
out by feminine, yin energy, & an equally
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So be mindful!
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DAY 12:
“Always do what you are
It’s day 12: You made it over the half-way When choosing what to do, remember the
mark! That's awesome. key components of a daily practice:
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Ask yourself how you feel. Don’t know what to do? Remember some
of the things we’ve explored: We did a
Honor those feelings & choose your daily body scan, spent time in nature, & got crea-
practice from a place of honesty. tive. These are always excellent options!
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DAY 13:
“Remember that wherever
Life is hard & we all suffer. It’s easy to get The same thing goes for any statement
caught up in cycles of negativity. that involves the word “would’ve,”
“could’ve,” or “should’ve.”
“I don’t want this.”
Just stop!!
“I don’t like that.”
Let’s turn those statements around & start
“I hate this.” focusing on what you DO want, what you
DO like, & what you DO love!
But how can you find inner peace & happi-
ness if you’re so focused on the stuff you One simple way to do this is through grati-
don’t like, don’t want, hate, or fear? tude.
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At first, you may have a hard time feeling How does it feel to acknowledge the
grateful for anything. things you are grateful for?
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Understanding your breath is an awesome pressure raises, & your body receives the
way to raise your level of self-awareness. signal that it’s time to flee the situation.
This breath comes from your upper chest. It originates deep in your belly, utilizes your
entire lungs, & opens up your chest.
After a few minutes of this type of breath-
ing, your heartbeat increases, your blood
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So awareness of your breath can become Notice how your breath changes in differ-
an awesome way to connect with yourself ent situations.
in any given moment.
How can you incorporate breath work into
And the good news is that it’s relatively your daily practice?
easy to counteract these short & shallow
breaths. All you have to do is start taking Insider Tip:
long, deep breaths.
Breath work is an awesome way to start
But awareness is key! your daily practice & an excellent way to
help you remain calm & grounded during
Being able to reclaim control over your
stressful situations.
breathe, regardless of your external envi-
ronment, is an important stepping stone to
reclaiming control over your life.
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There are many ways you can use positive “Life is magical!”
affirmations: Short, positive statements
that when repeated or meditated upon, These are examples of positive affirma-
can be used to reprogram the subcon- tions. But affirmations can also be nega-
You can use affirmations to set an inten- And if you repeat statements like, “I’m not
tion for the day, or even to set an intention good enough,” “I’m scared,” & “I’m
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DAY 16:
“Keep your face always to-
We really are our harshest critics, aren’t You are doing absolutely AWESOME.
we?
So let’s take a moment to acknowledge all
We call ourselves names & judge ourselves the personal growth you’ve had since start-
for not being perfect. ing this course.
We place such high expectations on our- Where were you at the beginning of this
selves that it can become easy to lose mo- journey, & where are you now?
tivation when we think we aren’t moving
fast enough. Perhaps you’ve created your own safe
space, or finally made a commitment to
But you’ve made it to day 16!!! take care of yourself.
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“If you don’t like something, change it. If you can’t change it,
change your attitude.”
- Maya Angelou
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DAY 17:
“The scariest moment is al-
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Insider Tip:
Go for a walk; smell the fresh air; go fish-
ing; watch the sunset
Think outside the box! Anything, from put-
ting on your make-up to driving to work
4. Breathe
can become a daily practice if you ap-
Play around with your breath proach it with that intention. Just slow
down & let go.
5. Get physical
6. Write
Create a short story; send a letter; write a
poem; journal “There are no mistakes.
7. Develop a new hobby Only new paths to ex-
Take up cake decorating; develop your plore.”
own YouTube channel; start an organic gar- - Gregory David Roberts
den
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Has your support network pulled through Now that we’re almost near the end of this
for you over the past few weeks? course & you’re about to venture off on
your own, it’s even more important that
When we started this journey together, you your support network is solid.
identified people in which you believed
would be supportive as you develop your Take an honest look at those you’ve identi-
daily practice. fied as your support system.
These are the people that help you to feel Perhaps you’ve been pleasantly surprised
empowered & inspired, & encourage you by a few people.
to continue to gain clarity & grow.
Perhaps a few sabotagers have identified
themselves.
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DAY 19:
“Life can only be under-
A couple of weeks ago, I asked you to as- you may be surprised. They can be com-
sess your values. pletely different than what you thought
they were.
If making time for yourself each day hasn’t
become one of your values yet, ask your- Perhaps you thought scheduling time with
self why not. friends several nights a week was some-
thing you value.
What’s preventing you from making YOU a
priority? Maybe now you find that once a week is
plenty, & that you actually value quiet time
Whenever a new behavior is introduced alone much more.
into your schedule, it can take a while for
your values to be revealed, & when they do
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You are not your thoughts. In the yoga world, when our minds bounce
around from thought to thought, we call
Most of the time, the inner turmoil that con- this “Monkey Mind.”
sumes our time & energy is related to our
thoughts, & has nothing to do with the pre- When you can “tame the monkey,” you cre-
sent moment. ate space for deeper levels of self-
awareness to arise.
Stop being so attached to your thoughts!
An awesome way to silence your thoughts
The more you can detach from your is by being still.
thoughts, the less inner turmoil you will
feel, the calmer you mind will be. Have you ever heard the sound of silence?
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DAY 21:
“You cannot find peace by
Stay Committed avoiding life.”
– Virginia Woolf
You made it!
Creating time for yourself through a daily You did hard work uncovering your real mo-
practice can help you reclaim your life. tivation for embarking on this journey.
In fact, your daily practice truly becomes a Well, we’ve now spent the last 21 days cre-
microcosm of your life: ating a firm foundation for a sustainable
daily practice that you can feel inspired by
The way you approach your practice re- & excited about.
veals a great deal about the way you ap-
proach life. Since we are at the end of the road, it’s
time to make your practice uniquely yours.
At the beginning of this journey, you devel-
oped a vision for your practice. Over the past 3 weeks, you’ve transformed
in more ways than you realize.
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Thank You!
21 Days To A Daily Practice: A Guide To Taking Back Control Of
Your Life By Taking Back Control Of Your Personal Time
xoxo
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lxx