{"courses":[{"id":"path-stillness","title":"The Path of Stillness","subtitle":"静寂の道","durationLabel":"4 weeks","intro":"A 4-week journey from restless mind to deep calm. Begin with the gentle Petal Breath, progress through flowing Water Circle, and culminate in the profound emptiness of the Void meditation.","published":true,"sortOrder":0,"createdAt":"2026-04-08T18:57:23.776Z","updatedAt":"2026-04-08T18:57:23.776Z","schedule":[{"day":1,"title":"Day 1","task":"One session of Falling Petals — meet the soft exhale.","meditationId":"falling-petals"},{"day":2,"title":"Day 2","task":"The Unfettered Mind: box breathing, no grade for “how well.”","meditationId":"unfettered-mind"},{"day":3,"title":"Day 3","task":"The Narrow Road: long exhale like wind in the treetops.","meditationId":"narrow-road-wind"},{"day":4,"title":"Day 4","task":"Petals again: a shorter session beats a long forced one.","meditationId":"falling-petals"},{"day":5,"title":"Day 5","task":"Takuan’s water again: if the mind wanders — only return to the nose.","meditationId":"unfettered-mind"},{"day":6,"title":"Day 6","task":"Wind rhythm and pauses; shoulders soft.","meditationId":"narrow-road-wind"},{"day":7,"title":"Day 7","task":"Screen-free day: notice breath in daily life (commute, tea, walk), no in-app timer.","meditationId":null},{"day":8,"title":"Day 8","task":"The Shadow Sword: square breath as support before the rush.","meditationId":"shadow-sword"},{"day":9,"title":"Day 9","task":"Shadow and water together — calm without drama.","meditationId":"unfettered-mind"},{"day":10,"title":"Day 10","task":"After shadow: soften jaw and face.","meditationId":"falling-petals"},{"day":11,"title":"Day 11","task":"Shadow again: even count, even on a heavy day.","meditationId":"shadow-sword"},{"day":12,"title":"Day 12","task":"Narrow Road: yūgen in one sound or one body sensation.","meditationId":"narrow-road-wind"},{"day":13,"title":"Day 13","task":"Water before going deeper: symmetry of in and out.","meditationId":"unfettered-mind"},{"day":14,"title":"Day 14","task":"Rest: walk or quiet without an in-app practice.","meditationId":null},{"day":15,"title":"Day 15","task":"First dive into the Book of Void — fifteen minutes in rhythm.","meditationId":"book-of-void"},{"day":16,"title":"Day 16","task":"From shadow to void: don’t lose the shoulders.","meditationId":"shadow-sword"},{"day":17,"title":"Day 17","task":"Water between void and the busy world.","meditationId":"unfettered-mind"},{"day":18,"title":"Day 18","task":"Void a second time — less scary when you’re regular.","meditationId":"book-of-void"},{"day":19,"title":"Day 19","task":"After void, wind — the road continues.","meditationId":"narrow-road-wind"},{"day":20,"title":"Day 20","task":"Petals: gently gather attention after depth.","meditationId":"falling-petals"},{"day":21,"title":"Day 21","task":"Quiet day: watch without counting.","meditationId":null},{"day":22,"title":"Day 22","task":"Void: exhale longer than inhale — as in the teaching.","meditationId":"book-of-void"},{"day":23,"title":"Day 23","task":"Narrow Road: anchor the long exhale.","meditationId":"narrow-road-wind"},{"day":24,"title":"Day 24","task":"Mushin: don’t cling to images of success.","meditationId":"unfettered-mind"},{"day":25,"title":"Day 25","task":"Book of Void — almost the end of week three.","meditationId":"book-of-void"},{"day":26,"title":"Day 26","task":"Petal and void side by side: erase nothing by force.","meditationId":"falling-petals"},{"day":27,"title":"Day 27","task":"Wind and silence: listen to the exhale to the end.","meditationId":"narrow-road-wind"},{"day":28,"title":"Day 28","task":"Four-week close: Book of Void or any gentle practice — no pressure.","meditationId":"book-of-void","questMeditationAllow":["book-of-void","falling-petals","unfettered-mind","narrow-road-wind"]}]},{"id":"iron-mind","title":"The Iron Mind","subtitle":"鉄心","durationLabel":"6 weeks","intro":"Forged through the hottest flames and hardest steel. This plan builds mental resilience by training you to maintain focus under increasing intensity — from shadow work to forge breathing.","published":true,"sortOrder":1,"createdAt":"2026-04-08T18:57:23.786Z","updatedAt":"2026-04-08T18:57:23.786Z","schedule":[{"day":1,"title":"Day 1","task":"Day 1: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":2,"title":"Day 2","task":"Day 2: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":3,"title":"Day 3","task":"Day 3: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":4,"title":"Day 4","task":"Day 4: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":5,"title":"Day 5","task":"Day 5: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":6,"title":"Day 6","task":"Day 6: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":7,"title":"Day 7","task":"Recovery: no in-app session — walk, light stretch, silence.","meditationId":null},{"day":8,"title":"Day 8","task":"Day 8: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":9,"title":"Day 9","task":"Day 9: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":10,"title":"Day 10","task":"Day 10: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":11,"title":"Day 11","task":"Day 11: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":12,"title":"Day 12","task":"Day 12: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":13,"title":"Day 13","task":"Day 13: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":14,"title":"Day 14","task":"Recovery: no in-app session — walk, light stretch, silence.","meditationId":null},{"day":15,"title":"Day 15","task":"Day 15: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":16,"title":"Day 16","task":"Day 16: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":17,"title":"Day 17","task":"Day 17: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":18,"title":"Day 18","task":"Day 18: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":19,"title":"Day 19","task":"Day 19: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":20,"title":"Day 20","task":"Day 20: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":21,"title":"Day 21","task":"Recovery: no in-app session — walk, light stretch, silence.","meditationId":null},{"day":22,"title":"Day 22","task":"Day 22: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":23,"title":"Day 23","task":"Day 23: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":24,"title":"Day 24","task":"Day 24: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":25,"title":"Day 25","task":"Day 25: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":26,"title":"Day 26","task":"Day 26: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":27,"title":"Day 27","task":"Day 27: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":28,"title":"Day 28","task":"Recovery: no in-app session — walk, light stretch, silence.","meditationId":null},{"day":29,"title":"Day 29","task":"Day 29: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":30,"title":"Day 30","task":"Day 30: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":31,"title":"Day 31","task":"Day 31: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":32,"title":"Day 32","task":"Day 32: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":33,"title":"Day 33","task":"Day 33: one session of The Narrow Road — attention on exhale and feet, no heroics.","meditationId":"narrow-road-wind"},{"day":34,"title":"Day 34","task":"Day 34: one session of The Unfettered Mind — attention on exhale and feet, no heroics.","meditationId":"unfettered-mind"},{"day":35,"title":"Day 35","task":"Recovery: no in-app session — walk, light stretch, silence.","meditationId":null},{"day":36,"title":"Day 36","task":"Day 36: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":37,"title":"Day 37","task":"Day 37: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":38,"title":"Day 38","task":"Day 38: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":39,"title":"Day 39","task":"Day 39: one session of The Demon King's Fire — attention on exhale and feet, no heroics.","meditationId":"demon-king-fire"},{"day":40,"title":"Day 40","task":"Day 40: one session of The Book of Void — attention on exhale and feet, no heroics.","meditationId":"book-of-void"},{"day":41,"title":"Day 41","task":"Day 41: one session of The Shadow Sword — attention on exhale and feet, no heroics.","meditationId":"shadow-sword"},{"day":42,"title":"Day 42","task":"Recovery: no in-app session — walk, light stretch, silence.","meditationId":null}]},{"id":"dreaming-warrior","title":"The Dreaming Warrior","subtitle":"夢の武者","durationLabel":"4 weeks","intro":"Walk the narrow road of imagination. This plan opens the creative mind through poetic breathing, sensory expansion, and the cultivation of yūgen — the profound mystery at the heart of all creation.","published":true,"sortOrder":2,"createdAt":"2026-04-08T18:57:23.794Z","updatedAt":"2026-04-08T18:57:23.794Z","schedule":[{"day":1,"title":"Day 1","task":"The Narrow Road: imagination starts from breath, not fantasy.","meditationId":"narrow-road-wind"},{"day":2,"title":"Day 2","task":"Petals: notice beauty without holding it.","meditationId":"falling-petals"},{"day":3,"title":"Day 3","task":"Takuan’s water: mind as reflection.","meditationId":"unfettered-mind"},{"day":4,"title":"Day 4","task":"Narrow Road again — exhale a little longer.","meditationId":"narrow-road-wind"},{"day":5,"title":"Day 5","task":"Petals and feeling: no analysis.","meditationId":"falling-petals"},{"day":6,"title":"Day 6","task":"Box breath before sleep or creative work.","meditationId":"unfettered-mind"},{"day":7,"title":"Day 7","task":"No app today: watch sound and light like Bashō on the road.","meditationId":null},{"day":8,"title":"Day 8","task":"Wind: five–two–seven, calm.","meditationId":"narrow-road-wind"},{"day":9,"title":"Day 9","task":"Mushin before a task that needs clarity.","meditationId":"unfettered-mind"},{"day":10,"title":"Day 10","task":"Petals after strain — soften.","meditationId":"falling-petals"},{"day":11,"title":"Day 11","task":"Narrow Road and yūgen in one inhale.","meditationId":"narrow-road-wind"},{"day":12,"title":"Day 12","task":"Water: symmetry when the head is loud.","meditationId":"unfettered-mind"},{"day":13,"title":"Day 13","task":"Petals: short session if time is tight.","meditationId":"falling-petals"},{"day":14,"title":"Day 14","task":"Rest: journal or aimless walk.","meditationId":null},{"day":15,"title":"Day 15","task":"Wind + attention to sounds around you (headphones optional).","meditationId":"narrow-road-wind"},{"day":16,"title":"Day 16","task":"Unfettered mind: don’t cling to a “correct” outcome.","meditationId":"unfettered-mind"},{"day":17,"title":"Day 17","task":"Petals: mono no aware without sliding into drama.","meditationId":"falling-petals"},{"day":18,"title":"Day 18","task":"Narrow Road: long exhale like a road in fog.","meditationId":"narrow-road-wind"},{"day":19,"title":"Day 19","task":"Water between inhales — the pause stays alive.","meditationId":"unfettered-mind"},{"day":20,"title":"Day 20","task":"Petals and gratitude to one object (cup, window, hand).","meditationId":"falling-petals"},{"day":21,"title":"Day 21","task":"Silence without counting: just life.","meditationId":null},{"day":22,"title":"Day 22","task":"Pre-final: wind and steady count.","meditationId":"narrow-road-wind"},{"day":23,"title":"Day 23","task":"Mushin: close the week with attention.","meditationId":"unfettered-mind"},{"day":24,"title":"Day 24","task":"Petals — soft end of week three.","meditationId":"falling-petals"},{"day":25,"title":"Day 25","task":"Narrow Road: exhale to the end.","meditationId":"narrow-road-wind"},{"day":26,"title":"Day 26","task":"Water: day and night symmetry in the breath.","meditationId":"unfettered-mind"},{"day":27,"title":"Day 27","task":"Wind and empty space between thoughts.","meditationId":"narrow-road-wind"},{"day":28,"title":"Day 28","task":"Finale: one of the gentle practices — close the month however fits.","meditationId":"falling-petals","questMeditationAllow":["falling-petals","unfettered-mind","narrow-road-wind"]}]}]}