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CONA

Choose a theme and a length

30, 60, and 90-day programs

Each route is a day-by-day practice sequence with milestones, progress percent, and a clear finish. No outcome is promised.

These are practice sequences, not promised outcomes. CONA is meditation education, not therapy, diagnosis, crisis support, or medical care.

Between classes: begin with seven days
The start of the 30-day route pairs two- to five-minute Spanish recordings with an intention, an everyday action, and an optional reflection. Day 1 audio is free; enrollment and protected days require membership.
Explore the first week

Pause and return

A day-by-day sequence for recalling the Highway cue in ordinary moments before responding.

30 days
30-day Pause and return
Practice the Highway return for 30 days: notice one thought-car and widen back to the whole road.

30 days of noticing and returning

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60 days
60-day Pause and return
Repeat the same observe-and-return sequence across 60 days with longer Highway practices each week.

60 days with weekly longer practices

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90 days
90-day Pause and return
Keep a 90-day practice record of the observer move: notice, let pass, return to the whole road.

90-day observer-practice record

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Evening road

A day-by-day sequence for practicing the observer move near the close of the day.

30 days
30-day Evening road
Practice a consistent 30-day evening close built around noticing and returning to the wider road.

30 evening practices completed

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60 days
60-day Evening road
Repeat a 60-day evening watch: notice the thought, let it continue, return to the whole road.

60 days of evening observer practice

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90 days
90-day Evening road
Keep a 90-day record of the same evening observer practice, with longer quiet sits at regular intervals.

90-day evening-practice record

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One road at a time

A day-by-day sequence for noticing a distraction and returning to the activity you chose.

30 days
Between classes · 30 days
Practice a 30-day daily return: notice the distracting car and return to the activity you selected.

30 days of one-task returns

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60 days
60-day One road at a time
Repeat a 60-day attention sequence with a brief Highway practice before returning to one task.

60 days of the same attention cue

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90 days
90-day One road at a time
Keep a 90-day record of noticing distraction and returning to the chosen road without scoring performance.

90-day attention-practice record

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CONA practice sequences | CONA Meditation