Monday – 9:06 PM
By now, the house is quiet. Kids down. Tension dissipating.
Finally – the chance to smooth out the stress of the day.

Most men ignore it.
I go toward it. Massage ball in hand, oil in reach, headphones on.

This is my 9PM ritual.
Not a workout. A reset.

🛠️ The Ritual:

• Massage ball deep into my right-side chain — See the routine here

• Stretching — hips, spine, shoulder loop

• Diaphragmatic breathing — into the belly, through the feet

• Magnesium oil — rubbed into calves and traps

• Shower + cold rinse — flush the heat, seal the shift

• Binaural beats — grounding frequencies through the headphones

• Affirmation — spoken or felt:
  “I’m not here to escape. I’m here to become.”

• Visualisation — just 3 minutes:
  ➤ Future me, grounded. Lean. Calm. Sovereign.
  ➤ Not trying to control the world — just radiating control from within.

🧠 Why It Works

It’s not about looking tough. It’s about feeling free.

• Gut release = vagus activation, trauma unbinding

• Breath = oxygen to the nervous system

• Magnesium = muscle + mind relaxation

• Beats = delta/theta entrainment for integration

• Affirmation = neuro-linguistic alignment

• Visualisation = pre-coding reality

This is Shadow Work done physically.
You don’t just think your way out of stress — you press, breathe, and become.

💡 Why I Do It

I don’t do this to be more productive.
I do this so I can wake up without the weight.

I used to sleep with my jaw clenched and my heart racing.
Now, I close my eyes with a calm belly and a clear mind.

This ritual isn’t optional.
It’s the backbone of my recovery.

Living Life Elevated means mastering both the fire and the stillness.

If you’re chasing more power, presence, and peace —
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