Six weeks. One breath at a time. Yours to write in, yours to keep.
Mystical Aqoostix Inc.
✦ Welcome ✦
☾ How to Use This Guide
1Bring it to every session.
2Set your intentions for the week.
3Keep your Affirmation Bank close.
4Answer the reflection questions at the end of each week.
5Speak about yourself in language that builds you up.
☾ Before Bed — No More Cravings ☾
Every night, press play and listen as you settle in. Rev. Monica’s voice, taking you into sleep:
I have no more cravings.
I no longer crave — I am free.
Clean air fills my body as I sleep.
My body heals and restores while I rest.
I let this day go. I did enough today.
I sleep in peace, and I wake up free.
✦ Record Your Affirmations
Tap Record, say your affirmation out loud, then tap Stop to hear it back.
✦ My Affirmation Bank ✦
When a Craving Comes
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
1
I ride each craving like a wave, and every wave passes.
✓ Said today
2
I am stronger than a five-minute urge.
✓ Said today
3
My breath is my own, and I choose how I use it.
✓ Said today
4
This feeling moves, and I move with it until it is gone.
✓ Said today
5
I pause and breathe slowly, and this craving passes, breath by breath.
✓ Said today
6
My hands know new things to hold: a glass of water, a warm cup, a pen, a prayer.
✓ Said today
For Stressful Moments
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
7
I meet stress with breath, sound, and stillness.
✓ Said today
8
Calm lives in my body, and I know the way there.
✓ Said today
9
I handle hard moments with steady hands and a steady heart.
✓ Said today
10
My feelings speak, and I listen with a clear mind.
✓ Said today
11
One slow breath brings me back to myself.
✓ Said today
12
I am in charge of my next breath, and my next breath brings me peace.
✓ Said today
To Start My Day
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
13
I begin today, exactly where I am.
✓ Said today
14
Fresh air is my breath now, and it feels like mine.
✓ Said today
15
Hour by hour, I am becoming free.
✓ Said today
16
My body heals a little more with every clean breath.
✓ Said today
17
Today I feed my mind the truth of who I am becoming.
✓ Said today
18
I open this day clear, calm, and committed to my freedom.
✓ Said today
For Who I Am Becoming
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
19
I am a non-smoker in my habits, my home, and my heart.
✓ Said today
20
I am building a life that fits the person I am becoming.
✓ Said today
21
I am free, and I know the way I came.
✓ Said today
22
I celebrate the person I have become.
✓ Said today
23
I trust myself in every room, at every hour.
✓ Said today
24
The people I love get more of me, for longer.
✓ Said today
For Hard Moments
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
25
I can do this. I believe in myself. I have got this.
✓ Said today
26
I am powerful enough to become smoke-free.
✓ Said today
27
Peace is a practice, and I practice it daily.
✓ Said today
28
I protect my freedom with love and with plans.
✓ Said today
29
My mind learns what I practice, and I practice freedom every day.
✓ Said today
30
I return to my breath, my reasons, and my promise, and I continue from this very choice.
✓ Said today
☾ My Own Deposits
These lines are yours. Every affirmation you write yourself — and every one you create in session — goes here, numbered to follow the bank, so you can draw on your own words by number in your logs, the same as the rest. Deposit often. This page will grow with you.
✦ Trigger & Affirmation Log ✦
⚡ TRIGGER TIME ⚡
A trigger is anything that pulls a feeling up — fast. A place. A smell. A song. A time of day. Good news. A hard memory. The feeling is there before you have had time to think.
▶ Watch: what the word trigger really means
So hear this: a trigger is NOT a bad thing. A trigger is a SIGNAL. Some triggers pull up joy — celebrating, feeling proud, feeling so good you want to mark the moment. And some pull up pain — stress, grief, an old hurt. Even overstimulation can pull one up. Joy needs a plan just like pain does.
When trigger time comes, name it — “That’s a trigger.” Naming it is the first step. Then work your steps: Pause · Breathe · Say it · Water · Move · Call.
A Commitment Between Me and My Subconscious Mind Mystical Aqoostix Smoking Cessation Program
This is a personal commitment between me and myself. It is not a legal contract, and it is not a contract with Rev. Monica Scarborough or Mystical Aqoostix.
☾ The Spirit of This Agreement
I enter this agreement in FUN and in EASE. Becoming smoke-free is my CHOICE, and I choose it gladly. It is easy to quit: this is not a chore — it is a choice, and I make it with joy.
☾ Why I Am Making This Agreement
I am choosing a smoke-free life because:
The deeper need I am learning to meet in healthy ways is:
The root I am ready to understand and heal is:
☾ My Agreement With My Subconscious Mind
Tell myself the truth about why I reach for a cigarette.
Pause when a craving comes and give the energy somewhere healthy to go.
Use my breath, gentle Tai Chi-style movement, meditation, sound, and the tools I learn in this program to move through a craving.
Prepare my home, car, clothing, and daily routines to support the smoke-free life I am creating.
Ask for support when I need it.
Speak to myself with honesty, patience, and respect.
Practice my affirmations and return to my reasons every day.
I take inspired action every day — one small, glad step, chosen on purpose, that moves me toward the smoke-free life I am creating.
Meet a difficult moment with breath and patience, and keep moving forward.
My subconscious mind agrees to work with me by bringing my reasons back to my attention, helping me notice a craving early, and guiding me toward the new response I have chosen.
☾ When a Craving Comes, I Will
Pause and breathe slowly.
My first healthy response will be:
Then I will:
I will remind myself:
☾ If a Hard Moment Comes
I return to my breath, my reasons, and this agreement. I ask myself what I truly need, I give myself that support, and I continue from the very next choice. My commitment is alive, and I am in charge of my next breath.
☾ My Words for These Six Weeks
For the length of this program, I speak about myself in language that builds me up. I describe myself as capable, committed, and becoming. When an old thought rises up, I answer it with a true and stronger one:
— I can do this.
— I believe in myself.
— I am powerful enough to become smoke-free.
— My mind learns what I practice, and I practice freedom every day.
— I have got this.
This is how I rewire my subconscious mind: I feed it the truth of who I am becoming, on purpose, every day.
☾ My Committed Resource
☾ My Affirmation
I am worthy of clean air, calm energy, and a free life. Every breath I take restores me. I choose this breath. I choose this life. I choose me.
✦ Signatures
Signed by my conscious self:
Accepted by my subconscious self — the same hand, a deeper promise:
✦ Beginning Assessment — Week 1 ✦
Where I stand today, in my own words
Complete this page in your first session. Nothing here is a test to pass. It is a mirror — and in Week 6 you will hold this page beside your ending assessment and see your own movement.
Times I have quit before, and what I learned from each one:
The main reason I smoke is:
☾ Why I Smoke — The Honest Map
The times of day I smoke most:
The places and people smoking lives with:
What smoking seems to give me (a pause, calm, company, a break, a feeling held down — write what is true for you):
☾ My Root-Cause First Look
When did I start smoking, and what was happening in my life then?
What feeling or need do I believe sits underneath this habit?
In your own words:
☾ My Reasons for Freedom
I am choosing a smoke-free life because:
Who else receives good from my freedom?
✦ Week 1 — The Root of the Habit ✦
Seeing the whole habit clearly, and why it took hold.
☾ This Week’s Focus
This week is for seeing clearly.
1
Keep a simple habit log: every cigarette, the time, the place, and the feeling just before it.
2
Practice the program breath twice a day, two minutes each time.
3
Read the Week 1 affirmations aloud each morning.
4
Movement minute: once a day, one minute of grounding weight-shift and shake-out, right after the morning affirmations.
5
Change nothing else yet.
✦ Watch the Body Scan
✦ Week 1 Affirmations
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
✦
I see my habit clearly, and I see myself clearly.
✓ Said today
✦
I am worthy of clean air and a healthy body.
✓ Said today
✦
My breath is my own, and I choose how I use it.
✓ Said today
✦
I am honest with myself, and honesty sets me in motion.
✓ Said today
✦
I begin today, exactly where I am.
✓ Said today
☾ Session Notes — Week 1
☾ My Practice Tracker — Week 1
One row for each day. Check the box each time you keep the promise.
Day / Date
Affirmations spoken
Breathwork
Movement minute
Meditation (mins)
Smoke-free day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
☾ Craving Log — Week 1
Each craving I ride out is a victory. Writing it down shows me my pattern — and my progress. One entry per craving:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
☾ Rewiring My Thoughts — Week 1
Write the old thought. Then answer it with the stronger, true one.
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
✦ End of Week Reflection — Week 1
What surprised me most as I mapped my habit honestly?
What has the cigarette been carrying for me — and what could carry that in a healthier way?
What did I notice in my body during the grounding movement?
What does the person who signed my contract hope for most?
✦ Week 2 — Preparing to Let Go ✦
Building the quit plan, and clearing the ground for freedom.
☾ This Week’s Focus
Last week you saw the pattern.
1
Practice the craving breath every time you smoke this week: breath first, then decide.
2
Write your reasons list — why I am quitting, in your own words — and keep it where the cigarettes used to be.
3
Prepare your space the evening before quit day: cigarettes, lighters, and ashtrays out; breath tools, water, and your reasons list in.
4
Read the Week 2 affirmations aloud each morning.
5
Movement minute: each evening, one minute of the sweeping-clear movement as you clear one more thing from your space.
✦ Week 2 Affirmations
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
✦
I prepare my life for freedom, one room and one routine at a time.
✓ Said today
✦
My hands know new things to hold: a glass of water, a warm cup, a pen, a prayer.
✓ Said today
✦
I am building a life that fits the person I am becoming.
✓ Said today
✦
My home, my car, and my days make room for my freedom.
✓ Said today
✦
I choose my quit day, and I stand by my choice.
✓ Said today
☾ Session Notes — Week 2
✦ My Quit Plan (built in this week’s session)
The people who know, and how they will support me:
☾ My Practice Tracker — Week 2
One row for each day. Check the box each time you keep the promise.
Day / Date
Affirmations spoken
Breathwork
Movement minute
Meditation (mins)
Smoke-free day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
☾ Craving Log — Week 2
One entry per craving. Each one recorded is a wave I am learning to read.
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
☾ Rewiring My Thoughts — Week 2
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
✦ End of Week Reflection — Week 2
My quit day is set. What makes that day the right day for me?
Which of my top triggers feels most ready for its new response — and what is that response, in my own words?
What did clearing my home and car show me about my commitment?
How does it feel to see my space making room for my freedom?
✦ Week 3 — Quit Week: The First Days Free ✦
Quit day is here. One wave at a time.
☾ This Week’s Focus
This is your first week free.
1
2
Keep a freedom log: every craving ridden out, marked down right here in this week’s craving log.
3
Give yourself one small reward from the money not spent on cigarettes.
4
Read the Week 3 affirmations morning and night.
5
With every craving: breath, water, then stand and ride the wave movement until it passes.
✦ Week 3 Affirmations
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
✦
Fresh air is my breath now, and it feels like mine.
✓ Said today
✦
I ride each craving like a wave, and every wave passes.
✓ Said today
✦
My body heals a little more with every clean breath.
✓ Said today
✦
I am stronger than a five-minute urge.
✓ Said today
✦
Hour by hour, I am becoming free.
✓ Said today
☾ Session Notes — Week 3
☾ My Practice Tracker — Week 3
One row for each day. Check the box each time you keep the promise.
Day / Date
Affirmations spoken
Breathwork
Movement minute
Meditation (mins)
Smoke-free day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
☾ Craving Log & Freedom Log — Week 3
Every entry here is a wave ridden all the way through. This log is your freedom log this week — count these victories.
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
☾ Rewiring My Thoughts — Week 3
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
✦ End of Week Reflection — Week 3
What was my strongest wave this week, and how did I ride it all the way through?
What is my body showing me as it clears and heals?
What reward did I choose with money that used to go to cigarettes?
What has surprised me about my own strength?
✦ Week 4 — Riding the Waves ✦
Stress, feelings, and hard moments — met without a cigarette.
☾ This Week’s Focus
1
2
Write one honest journal page (use the session notes page or your reflection space) about a feeling that used to reach for a cigarette.
3
Notice and write down three moments of real calm, and what made them.
4
Read the Week 4 affirmations aloud each morning.
5
Movement for feelings: once a day, and any time a hard feeling rises, one minute of pushing hands — let the feeling move through.
✦ Week 4 Affirmations
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
✦
I meet stress with breath, sound, and stillness.
✓ Said today
✦
My feelings speak, and I listen with a clear mind.
✓ Said today
✦
Calm lives in my body, and I know the way there.
✓ Said today
✦
I handle hard moments with steady hands and a steady heart.
✓ Said today
✦
Peace is a practice, and I practice it daily.
✓ Said today
☾ Session Notes — Week 4
✦ My Feelings and Their True Responses (built in this week’s session)
Three moments of real calm this week, and what made them:
☾ My Practice Tracker — Week 4
One row for each day. Check the box each time you keep the promise.
Day / Date
Affirmations spoken
Breathwork
Movement minute
Meditation (mins)
Smoke-free day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
☾ Craving Log — Week 4
One entry per craving. Watch the waves change as the weeks go by.
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
☾ Rewiring My Thoughts — Week 4
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
✦ End of Week Reflection — Week 4
Which feeling used to reach for a cigarette most — and what is it truly asking for?
When did I feel real calm this week? What made that calm?
How did moving a feeling through my body feel, compared with holding it down?
When will I call on my hand-over-heart anchor in the week ahead?
✦ Week 5 — The New Identity ✦
From “trying to quit” to living as a non-smoker.
☾ This Week’s Focus
Something shifts this week: from effort to identity.
1
Rebuild one routine completely, and live it daily.
2
Write your answers for the three hardest situations, in your own words, and carry them with you.
3
Do one good thing with the money saved so far.
4
Read the Week 5 affirmations aloud each morning.
5
Movement anchors: the gathering movement at two old cue times every day — after breakfast and after supper, for example.
✦ Week 5 Affirmations
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
✦
I am a non-smoker in my habits, my home, and my heart.
✓ Said today
✦
My taste, my breath, and my energy return to me.
✓ Said today
✦
I bless the new pattern, and I let the old one rest.
✓ Said today
✦
I protect my freedom with love and with plans.
✓ Said today
✦
The people I love get more of me, for longer.
✓ Said today
☾ Session Notes — Week 5
✦ My New Routines and My Plans
How it goes now:
My three hardest situations, and my answers in my own words:
My answer:
My answer:
My answer:
Changes I notice — breath, taste, sleep, energy:
☾ My Practice Tracker — Week 5
One row for each day. Check the box each time you keep the promise.
Day / Date
Affirmations spoken
Breathwork
Movement minute
Meditation (mins)
Smoke-free day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
☾ Craving Log — Week 5
One entry per craving. Notice how the waves are changing.
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
☾ Rewiring My Thoughts — Week 5
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
✦ End of Week Reflection — Week 5
What has the new life already given back to me?
How does my rebuilt routine feel in my body now — different from the old one in what way?
What are my words for the hardest social moment ahead?
Who receives good from the person I am becoming?
✦ Week 6 — Living Free ✦
Keeping the freedom: the long-term plan, and a closing celebration.
☾ This Week’s Focus
1
Keep the daily practice small and daily: morning breath, affirmations, one honest check-in with yourself.
2
Keep the flowing set: five minutes of the full movement sequence each morning, from now on.
3
Keep your craving card and your freedom plan where you can see them for the first three months.
4
Mark the milestones — one month, three months, six months, a year — and celebrate every one.
5
If a hard season comes, return for a tune-up session.
✦ Week 6 Affirmations
Tap an affirmation after you say it out loud — the gold ring marks it as said today.
✦
I am free, and I know the way I came.
✓ Said today
✦
My tools are mine for life: breath, movement, sound, stillness, and truth.
✓ Said today
✦
I trust myself in every room, at every hour.
✓ Said today
✦
I celebrate the person I have become.
✓ Said today
✦
I breathe free and easy, today and every day.
✓ Said today
☾ Session Notes — Week 6
✦ My Long-Term Freedom Plan
My daily practices:
My tools, in the order I reach for them:
My people to call, and when I will call them:
My plan for the hardest known situations:
When a hard moment comes, I return to:
☾ My Practice Tracker — Week 6
One row for each day. Check the box each time you keep the promise.
Day / Date
Affirmations spoken
Breathwork
Movement minute
Meditation (mins)
Smoke-free day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
☾ Craving Log — Week 6
One entry per craving, for as long as the log serves you. This page stays yours after the program — keep using it any week a wave visits.
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
Craving Entry
Said my affirmation:
☾ Rewiring My Thoughts — Week 6
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
An old thought rose up:
The stronger true thought I answer with:
✦ End of Week Reflection — Week 6
What did the person who began in Week 1 hope for — and what has come true?
What is still growing in me?
What does my freedom ask of me on an ordinary day?
One year from today, seen clearly — what do I see?
✦ My Inspired Action — Week 6
What was the inspired action that you took? I moved my body and my energy. Did you dance? Did you go for a walk? Did you chair dance? Did you do tai chi? Did you do yoga? How did you move your body, and what energy did you move?
The inspired action I took:
How I moved my body:
The energy I moved:
✦ Ending Assessment — Then and Now ✦
Hold this page beside your Week 1 beginning assessment. This is your own movement, in your own numbers and your own words.
Week 1
Now
Cigarettes per day
Strongest craving (0–10)
Confidence (0–10)
Changes I notice — my breath, my taste, my sleep, my energy:
In your own words:
In Week 1 I wrote: “The main reason I smoke is ________________.”
What I understand about that reason now:
The strongest proof of my own strength, from these six weeks:
✦ My Self-Contract, Revisited ✦
Take out the contract you signed in Week 1 — it is printed in the front of this guide — and read it again, beginning to end.
What has come true?
What is still growing?
What does my commitment need to say now? Renew it, adjust it, or write it fresh, here:
Signed again, by the person I have become:
It remains what it always was: a personal commitment between me and my own subconscious mind — not a legal contract, and not a contract with Rev. Monica or with Mystical Aqoostix.
✦ My Life From Here ✦
☾ My Ongoing Practices
☾ My Support People
☾ My Next 30 Days
Week by week, what I will keep, build, and enjoy:
✦ My Milestones — I Will Celebrate Every One
How I will celebrate:
✦ Resources ✦
☾ Rewired — Dr. Joe Dispenza
Your committed resource from Week 1: at least Episode 1 of “Rewired” with Dr.
Gaia offers Episode 1 in a free screening on its website — nobody has to buy a subscription to see this episode.
Gaia also offers a free trial.
Gaia’s official YouTube channel carries Dr. Joe introducing “Rewired,” free to watch any time: “Rewired with Dr. Joe Dispenza”
☾ Your Own Pages
The strongest resources in this program are the ones you wrote: your self-contract, your reasons list, your quit plan, your rewiring pages, and this guide. Return to them first.
☾ Staying Connected
You do not have to do this alone — that was true in Week 1 and it is true now. Mystical Aqoostix offers tune-up sessions whenever a tune-up is needed. Returning is strength.
✦ Why This Program Works — What the Research Says ✦
This program is built on an honest mix: some parts are proven, some are supported, and some are supportive practices we use with our eyes open. Here is the research, straight — the same honesty your program teaches.
