Discover How to Meditate, Reduce Stress, and Improve Focus in this 30-Day Program 






Meditation is basically a time-out from your regular routine. 

In today’s fast-paced world, it can be challenging to find some peace and quiet.

With uncertainty looming in your environment, your anxiety levels can skyrocket.

Even the constant stream of negative news can shift your attention away from freedom and into one of fear.


That’s why the 3H Project is so valuable.

It's a step-by-step program that teaches you how to meditate. And it's done with guided breathing exercises and visualization techniques that relax the body and focus the mind.


Take Control of your Life

Instead of being a slave to the clock, the 3H Program gives you the skills to maximize your energy throughout each day. The end result? Greater productivity and efficiency.

Boost your Health

Scientific research shows that meditation can improve your metabolism, immune function, and heart health (all while reducing stress and chronic pain). Plus your memory and mood get a boost, too!

Enjoy more Freedom

The 3H Project teaches you how to let go of constraints in your life and become the architect of your future. And you’ll do so with more satisfaction and joy along the way.




And with lifetime access to the program, you can use these over-and-over again for greater success!



The 3H Project is a daily meditation program that you can start any time.

"I love the workbook pages because it takes the meditation to a higher thinking process. The music is great. Your voice and the messages/insight you are giving is amazing. What a gift you have to share."

Tina D.

"Love love loved my bubble journey today. Such a great technique done very safely. I felt supported throughout and any worries alleviated by your words. I particularly liked the length of time you gave me to come back. I was far away so needed the time! Just a delightful experience. Thank you!!! "

Ginnie D.
New Zealand

"I liked the progression of each day's meditation - how they build on each other. I liked how you varied the background music ... and I most appreciated the questions and action items that paired with each meditation. I used them to journal afterwards. "

Tessa V.

""LOVE the meditations so far. Your voice is soothing and confident and the music is WONDERFUL! The one I did tonight and has helped me radically accept myself and my family. THANK YOU!!"

Carrie S.
Alberta Canada

Are you ready for greater physical and mental well-being, yet not sure about meditation? 

I get you.

15 years ago, I received my master’s degree in sport’s kinesiology. Most of the research then was focused on how exercise can improve health. It’s about that same time I became a yoga instructor. And while I did so originally as a way to move the body, I soon realized the immense power of training the mind.

Thankfully today there is a large body of scientific evidence that confirms the benefits of meditation.

personally experience more clarity at work. I have more focus on the golf course and creativity in the kitchen. Plus I have an inner sense of calm even when situations go awry.

In the 3H Project, I take the best of what I’ve learned over the past decade from my own stillness practice. I also sprinkle in the latest brain science that supports the process. And thanks to my years of teaching at CSU, Chico, I include the essential elements of learning so that the knowledge you gain in this course sticks long-term.

What this really means is that you can apply the tools you learn here in a meaningful way. Plus you build the neural networks in the brain to support lasting, positives change in your life.



The 3H Project shows you how to carve out some quiet time each day to train the mind. Through step-by-step breathing techniques and visualization exercises, you increase your focus and reduce your stress levels. Plus along the way you can receive the numerous other benefits of meditation.



3 Guided Meditations

Sample Workbook





An additional week of daily meditations (10 total)

A Customized Workbook

A copy of It Just Makes Sense

Exclusive Access to the Community Portal

Lifetime Access




Everything in the 7-Day Package,  PLUS:

21 additional meditations (30 total)

Detailed transcripts of our ten favorite meditations in the course



While all of this sounds exciting, it’s helpful to understand the roots behind the 3H Project. Each “H” in the 3H Project represents the natural flow of energy when you’re in alignment. And if you’ve been paying attention thus far, alignment = freedom. So in the 3H Program you discover how to amplify each “H” within to make the changes you seek in your life.

Here’s what each “H” stands for:

The first H is your Heart. The heart is the first of 3H’s because the heart is an incredible organ that communicates with the rest of your body.

The second H is your Head.
The second H is your head. It represents how your brain collects and stores information you receive from your heart and your senses.

Interestingly enough, like the heart, the brain can produce coherent or incoherent waves. Coherent waves result from being in alignment; incoherent ones are a response to stress.

The third H is your Hands. Your hands represent your ability to take action in life. Said another way, when you have alignment in the heart and head first, the actions you take are more meaningful and empowered. Plus you have more energy and focus as you take those tangible steps throughout each day.

This is a great question. The simple answer is no.

Meditation is a practice that connects you with the broader aspects of your being--ones that transcend specific labels, responsibilities, and thought patterns. This inner power often gets overlooked in the busy-ness of life and to-do lists. And when you discover how to be present in any given moment, you’re able to experience more clarity and freedom.

That’s what the meditation techniques in the 3H Project do. They build on technical skills like various breathing patterns and visualization exercises to create this heightened level of focus.

They are not religious in nature.

That being said, meditation is also akin to listening. And in many religious customs, prayer is asking questions. Thus, the time you spent in stillness with the 3H Project could actually enhance your own faith--your own understanding of your beliefs--whatever those might be. 


The 3H Project is designed to establish the habit of daily meditation. This means that each day of the course you will have access to the following:

  • A short introductory video that explains the meditation technique of the day. This of this as an overview before you get started.
  • An audio meditation to guide you through the breathing and visualization exercises.
  • The workbook pages that add even more clarity to the meditation technique of the day (and gives you insights about how to best use your focus that day to support your new learning).

The best part is that you have LIFETIME access to the course. This includes any updates made by Swagtail over the years.

So you can go at your own pace.

And, as you discover which meditation techniques work best for you, you can repeat these lessons over and over again for greater clarity, inspiration, and energy.

This is another great question. Each day of the course, you get a video that describes the meditation. Then you have the audio file to experience the techniques firsthand. There’s also a workbook that further explains how to transfer such tools into everyday life.

In the 3H Project, there is also a fantastic community section. Under each daily meditation, there is room for comments and questions about each activity. These get answered by our team here at Swagtail. And, you can also learn from your fellow classmates regarding their experiences in the program.

Plus, you can always contact us should additional questions arise.

I often hear people state they couldn’t possibly add one more task to their daily routine.

And I often wonder if you would leave the house each day without taking a shower, brushing your teeth, and combing your hair. These are physical hygiene habits that allow you to show up looking prepared and ready to handle daily demands. Not to mention your family, colleagues, and friends appreciate you smelling fresh and clean.

But what do you do for mental hygiene? How do you take care of the precious brain inside of your head and the nervous system that allows you to function so well?

That’s where meditation comes in. Meditation is a tool that improves memory, provides greater recall, and boosts your creativity.

It’s also a way for your body to more appropriately meet stressors in life. Meditation disables chronic stress so you can relax, have better digestion, sleep, and heart functionality. This also prevents a wide array of unwanted dis-ease.

Basically, the 15 minutes you spend in meditation each day now can offset years of unwanted side effects down the road!

This is a great perception. YES! Meditation improves your ability to focus in the present moment and a variety of positive results start to occur in the body. Here's a simplified example of what happens:

Step 1: As you begin to meditate, the brain release norepinephrine and dopamine. This increases heart rate, improves focus, and enhances the ability to link incoming information together in useful and unique ways.

Step 2: Your brainwaves then downshift from beta to alpha. It’s like daydreaming mode kicks in, and any resistance to a wide array of ideas disappears.

Step 3: Next, hypofrontality begins. This is a fancy way of saying that the prefrontal cortex – the part of the brain responsible for defining our sense of self – shuts down. The inner critic vanishes. Our sense of past and future dampens. Even previous filters set up to sort incoming data go away, so new information can be received more objectively.

Step 4: Endorphins and anandamide are released by the brain next. Not only do these chemicals deepen feelings of trust and intimacy, they boost the ability to connect seemingly different ideas. (By the way, this is often the way breakthroughs in any field are made).

Step 5: Theta brain ways become evident. This is where relaxation and intuition enter the picture.

Step 6: Serotonin and oxytocin get released. The icing on the cake comes with the feelings of peace, well-being, and sociability, thanks to the inner chemistry change.

The end result of these steps?

A 200 percent boost in creativity. A 490 percent boost in learning. A 500 percent boost in productivity.

Now, who doesn’t want that?

This is a great question, too. Our goal is to support you in becoming the next best version of yourself, and we want our tools to help you reach your goals.

That being said, we offer the free trial so that you can test drive the format for yourself without an upfront investment.

If you purchase the 7-Day Pack, you gain access to the material right away, so we don't offer a refund at this level.

However, if you dive into the 30-day program, you get an entire week to decide if the program is right for you. If not, you can contact us for a full refund

We want you to be confident in your investment! We also want you to really experience the value that comes from meditation: greater focus, energy, freedom, and much more!


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Ready for more focus, but not quite sure about meditation?

This free sample of the 3H Project contains 3 guided meditations. Plus, you'll get a detailed workbook that will help you internalize the focus you gain in the process.