Tune In: Exercises

Online Training
with Sonia Choquette

Tune In
# 2: Exercises

with Sonia Choquette

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 Tune In: Exercises
Online Training
with Sonia Choquette

YOUR OFFICIAL TUNE IN WORKBOOK

4 Simple Tips To Get The Most Out Of This Program:

1. Print out this workbook before the program starts so you can write down your notes as
you listen.


2. Make sure you've set aside private time for this session so you’ll be able to focus and
fully receive the benefits of the session.


3. During the session, write down ALL the interesting and new ideas and inspirations you
get while listening — that way you won’t lose the information most relevant to you.


4. Think of how you can quickly implement the secrets revealed in each session.

Preparation Tips:

• Make sure you are in a quiet place where nothing can distract you, and that you are not
driving a car or operating a vehicle. Be in a comfortable position so you can fully take
part in any guided meditation and visualization exercises that may be a part of the class.


• Stretch your muscles before starting the program. Stretching loosens the muscles and
tendons allowing you to sit (or lie) more comfortably. Additionally, stretching starts the
process of “going inward” and brings added focus to the body.


• Take a deep breath. This slows the heart rate and relaxes the muscles to help you have
a comfortable experience during any guided meditations or visualizations that may
happen during the class.


• You can use candles and other spiritual tools in the room to further help you feel at ease.

Thank you for joining our online class. We hope you enjoy it!

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 Tune In: Exercises
Online Training
with Sonia Choquette

Exercise Preparation
• Follow Workbook 3: Ritual Planner to start creating powerful habits, by using the
techniques provided in this program.

• Practice regularly, especially when you feel overwhelmed and need help and
guidance.

• Think about an area of your life, and list the issues or challenges that are scaring
you, making you insecure or unhappy at this moment in your life.

• Be aware of your sensations and prepare to start the exercise.

Exercise: Room To Breathe

The room to breath technique is an amazing tool that will create more time and space for
you to start tuning in. Follow the step-by-step guidance to start this great process that
takes just a few minutes a day:

1. Gently place your tongue on the roof (upper part) of your month. This will quiet and
relax the frontal part of your brain where most of fight-or-flight syndrome is
happening and relax the nervous system.

2. Breathe in, then position your lips like you are blowing on a birthday candle.

3. Exhale slowly and imagine you’re releasing any negative energy you may feel you’re
holding on to.

4. Relax your lips and breathe in through your nose.

5. Exhale the air saying “Haaaaaa” and drop your energy into your heart.

6. Repeat this exercise as many times as you need, practice will make the difference.

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 Tune In: Exercises
Online Training
with Sonia Choquette

Exercise: Connected Breath

The Connected Breath exercise is also called the baby breath. Follow the step-by-step
guidance below:

1. Begin by inhaling and exhaling from your mouth consistently.

2. Gently breathe, without pausing between the inhale and the exhale.

3. Bring into the present  moment  “the situation you are currently in”  and release the
energy you do not longer need when you exhale.

4. Identify the feelings that come to you and label them.

5. Continue the exercise until you feel calm or for the amount of time that you desire.

Exercise: The Question Is

This exercise will help you distinguish the voice of your intuition and answer the questions
that may be confusing you at this moment. Use this exercise to help provide a clear
direction for your life.

As you’re getting answers, pay attention to how your body responds.

Remember, false guidance contracts in your body, intuition gives you space. When you are
aligned with your truth you feel good, your body expands. When you receive an answer
something that is not aligned, it contracts. Notice your posture, your breathing and any
distinction in your energy (whether it’s expanded or contracted). Notice if you feel weighed
down, tight or light and as you answer these questions.

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 Tune In: Exercises
Online Training
with Sonia Choquette

1. Think about the challenge you are facing that you would like the answer to:

(i) What do I need guidance on? Job, career, business, relationships and/or health?

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(ii) What is a big/important decision I'm about to make?

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2. Ask your question as if you were to ask a coach or advisor what to do. For example:
• I have this back-pain issue. What can I do?
• I feel stuck in my relationship. What should I do?
• I need to decide from option A, B, C or D. Which is the best one?

Coach/advisor, this is my question. What do I do?

________________________________________________________________________________

________________________________________________________________________________

________________________________________________________________________________
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 Tune In: Exercises
Online Training
with Sonia Choquette

3. Put your hand on your heart and say,

“My higher self says, this is about/because of…

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4. List as many answers and options as you want. Keep repeating it for about 2–3
minutes.

Exercise: Peeling The Onion

This exercise is one of the most powerful and effective tools to tune in and awaken your
intuition. Please follow the steps below:

1. Bring to your attention the biggest challenge in your life (relationship, career, health,
money).

2. Do the Connected Breath exercise 3-5 times (i.e. gentle breathing without pausing
between inhale and exhale).

3. Feel the energy and Name It. When you name it, you name the feeling and sensations
you are beginning to experience right now. I’m frustrated, I’m troubled, I’m angry, etc.

4. Start peeling the layers of onion, layer by layer. What’s beneath the next layer?
With each layer you get more specific about your challenge.

5. Don’t judge it, just notice and observe it. Peel until there are no more layers left. When
you are quiet.

6. When you get to the core and get a sense of what the core problem is, ask your higher
self for guidance and the solution.

7. Say what comes up into your mind. Don’t judge it. Say it. Until the diagnosis is
correct, the healing can’t begin.

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 Tune In: Exercises
Online Training
with Sonia Choquette

USE THIS SPACE TO WRITE DOWN YOUR NOTES AND IDEAS

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 Tune In: Exercises
Online Training
with Sonia Choquette

USE THIS SPACE TO WRITE DOWN YOUR NOTES AND IDEAS

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