Moritz Holst
Metamorphosis Mentorship

Suggested Practices

Body Journal - 30 days:

This is an in depth observation of your body and daily patterns. Keep either a little notebook with you or record voice notes and transcribe them at the end of the day. You'll want to have it all in writing, so whatever is most efficient for you.

Tune in with your body hourly, beginning as soon as you wake up. Each check-in should just take a couple minutes.

First you'll do an inward scan of your whole physical state of being. Take note of sensations such as:

  • energy level
  • appetite
  • areas of pain/tension/discomfort or ease and relaxation
  • temperature - areas of excess heat or cold
  • areas of excess moisture or dryness
  • visceral sense of emotions (ex: chest feels heavy or bubbly, fluttering in solar plexus, constriction in throat, etc)
  • libido
  • posture
  • breathing
  • digestion
  • cravings

Then you'll do an outward scan of external and behavioral stimuli such as:

  • what time you fell asleep and woke up, how many hours you slept and how well you slept (did you wake up in the night and if so, what time was it and for how long? what were the tones of your dreams, etc)
  • what you've ingested (includes alcohol, tobacco, drugs, supplements, water...literally anything you've put in your body)
  • what environment you're in (weather, allergens, air quality, lighting, sounds, smells, people, travel, etc)
  • social interactions
  • exercise
  • sexual activity
  • meditation
  • time spent online staring at a screen
  • finances
  • sunlight exposure
  • the clothes and shoes you're wearing
  • state of the world


Inner Smile - Nourishing the Organs


Energetics: Deep wisdom, connection, serenity, trust, gentleness | Fear, anxiety

Color: Deep blue

Sound: Tchwaay

  • Rub your palms together quickly to generate heat.
  • Place your palms over your kidneys, located on either side of the lower ribcage/the small of the back.
  • Take a moment to attune to the kidneys, bathing them with an inner smile of acknowledgment and appreciation. It helps to understand how they serve your body.
  • Imagine permeating your kidneys with a serene blue light - use your inner eye to connect with them. Follow your energy as it moves deeper into the kidneys and keep your awareness there.

Breathe in through your nose, taking in the essence of wisdom and tranquility, while channeling that feeling through your hands and into the kidneys. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the kidneys.

  • Exhale out the mouth making the "Tchwaay" sound, while releasing feelings of fear and worry.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.

Dietary Recommendations

Kidney and Blood Nourishment

  • Seaweed
  • Miso
  • Black sesame seeds
  • Black sesame oil
  • Dark leafy greens
  • Beets
  • Bone broth
  • Aduki beans
  • Pumpkin seeds

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