Mindfulness Experience - Movement-Rx

The 21 Day Mindfulness Experience

Led by a Navy SEAL Commander (Ret.) and a Mindful Movement Therapist

Rewire your brain and body to reduce negative emotions and increase positive ones.

This 21 day Mindfulness Experience will give you the playbook, the coaching and the accountability to regain control over how you feel and over how you respond to life’s triggers in 10 minutes a day.

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Get the same experience that these employers have provided to their employees.

Interested in providing this to your employees? Email us at [email protected] or schedule a call to learn how.

This 21 Day Mindfulness Experience is specifically designed to help you rewire your brain

to reduce negative emotions (pain, anger, depression, negative self talk, stress, anxiety, etc.) and increase positive emotions (gratitude, compassion, acceptance, love, kindness, fulfillment).

Here’s what you will be able to do by the end of the 21 days:

  1. See things in a more positive light
  2. Experience more gratitude for others AND yourself
  3. Begin to let go of painful experiences from the past
  4. Be at peace with things the way they are in the present moment
  5. Be more present and live a more fulfilling life
  6. AND, you’ll PHYSICALLY feel better, too.


  • You will connect with a tribe of folks like you who are also doing this deeper work in our private facebook group.
  • You will be able to apply your mindfulness to your schedule, your food and your fitness to finally start feeling in control over these aspects of your life.

Read below to see what these folks Experienced

I am enjoying the program very much...and my wife can’t stop talking about how much she is getting from the program which is great. She really needs this right now. I really appreciate you. You (the team) have such an amazing connection that comes shining through everything you do.

Tom S.

My memory is better than it’s ever been, I’m able to concentrate better, my migraines have decreased immensely, I am in control of my reactions and handle negative situations so much better now, I’m able to live in the NOW, and last but not least - I FEEL SMARTER!

Nicky P.

I went into this with not the best attitude, and a bit of scoffing…yet left feeling like it was SO worth it.


For the first 8-10 days I was like - well this isn't working and why does every session sound and feel the same - I thought that I was going to learn something about how to meditate - all I am doing is BREATHING! And mindful meals, what the hell is that about - most of the time I eat so fast I don't have time to think - and anyway I like to read when I eat anyway so stop messing with my reading time.

And then something clicked... I started slowing down without even knowing I was or why.... I was becoming aware of things that I was noticing ( like posture, breathing, slowing down, fixing my car seat settings,). But the real change was that when unexpected things happened, as they always do, I was not responding in the same way ( not all the time but enough times to notice the change and repeat it more going forward) - as I am typing this my wife just came in and interrupted me abruptly and my response was...well...more gentle and under control than I recall ever feeling.

John H.

Just began the Day 2/Letting Go challenge. Holy smokes, brother, it was powerful. I had to stop for a moment...tears flooding over.
Brought up so much emotion when I said, "I see you." The ache in my chest was so visceral, took my breath away. It has taken me a life time to try and surrender it and let it go. Still a work in progress . 🔥🙏.
Thank you brother, for the healing practice you offer us, truly.


Mindfulness and meditation have been a game changer for me. Learning to mentally shut the laptop between my ears and “BE” home once the office door is shut for the day. Grateful for Jon Macaskill and Movement Rx. My wife is grateful too!

Brent B.

I love all the meditations and exercises. But Day 9 (Equanimity) stuck out as a favorite. Life is busy and always speeding forward so fast. Often, too fast. But at the same time some intense
moments from the past (grief, survivor's guilt, the list goes on) sneak up and keep me from being fully present, or heck even forgetting to breathe for a while.

But learning to say "Ah, right now it is this" has helped me tremendously to acknowledge without reacting to some of these intense moments. It also has helped as I repeat this phrase to my kiddos and remind them awareness does not always require reaction.

So grateful for this #21daymindful challenge. These meditations have been helping me to stay present, taking time for myself to calm and grow my mind while the exercises are teaching me that my body can heal and go further than I thought.

Thanks so much Dr. T, Jon and Movement Rx team!

Eva S.

I loved the exercise... actual movements! But I really LOVED the meditation and mindfulness sessions. Helped me "stop" for a moment, and it felt good!

Lauren P.

If You are Ready for a Similar Outcome, the Next "21 Day Mindfulness Experience" starts on September 15, 2021!

Spots are extremely limited!
Registration ends on Tuesday, September 14 at midnight PST!

This was created for you if…

You multi-task ALL day

and crave mental space, but the monkey in your mind is so used to running the show that you’re afraid you can’t TRULY relax anymore.

Or you are a veteran or service member

craving connection, and you feel like you’re always on alert and you’re running on empty.

Or you know you need mindfulness practice

to feel calm, hurt less, or eat more intentionally, but you need some extra guidance.

Or you’re just fatigued by COVID/politics/news in general

and just want to feel normal, but you’re struggling to reclaim your routine and you never feel like you’re on top of things.

Here’s the truth.

You can calm the mind and feel in control using apps, youtube videos and breathing techniques.

However, your results will be fleeting because you’re missing vital components to building REAL mindfulness:

  1. Building a habit through accountability to a group;
  2. Engaging with a tribe of support;
  3. Tapping into methods to address the deep sources of your emotions;
  4. Leveraging the physical body’s central role in finding sustained calm.

This 21 Day Mindfulness Experience is built to provide you with all of that.

Gift yourself this experience

You’re on the verge of breaking through the chaos, anxiety and numbness of feeling hurried, frenzied and disconnected.

You’re on the verge of re-connecting with who you are and with your path to purpose.

And over the 21 days, you’ll engage with the 8 elements of the Mindfulness Experience to FINALLY feel sustained calm, energy and support.

It’s not hippie stuff, and it’s not magic…
It takes effort.

But if you’re ready to follow the step-by-step process, and commit to the work ahead with the support of a new tribe, then keep reading to see how the Mindfulness Experience can work for you.

Or register now

Meet Your Guides

Your guides for this 21 Day Mindfulness Experience are individuals who really understand struggle, chaos, and how to stay calm in the midst of any situation.

Those guides are Commander Jon Macaskill (Ret.) and Dr. Theresa Larson, DPT a former Marine-Officer-turned Doctor of Physical Therapy and author of the book WARRIOR.

Along the way you’ll be also be supported by experts in mindful eating, body awareness, and mindful fitness.

Jon Macaskill

Navy SEAL Commander (Ret.)

Jon Macaskill is a former Navy SEAL Commander, and through his career led a variety of dangerous missions in hotspots like Somalia, Panama, Iraq and Afghanistan. While the life of the Navy SEAL has been glorified through books and movies, there’s an unseen truth behind the scenes. Tremendous loss, grief, shame, stress, PTSD, and physical wounds are just a starting list of the toll their careers take.

Jon struggled with that toll for years, and when it was suggested he try mindfulness, he laughed. Hard.

But over time he tried it, stopped, tried it some more, stopped again, and finally got into a habit of mindfulness practice. Then he got good at it, and it was the answer he’d been looking for all along.

Because of how mindfulness has helped Jon regain control of his thoughts, emotions and responses, he knew it could help so many others. So he studied and practiced for years and now is bringing his approach to mindfulness to you.

Dr. Theresa Larson


Dr. T, as she’s widely known, is a musculoskeletal health and fitness expert, TEDx speaker, author and former USMC Officer. After losing her mother to cancer at 10 years old, she developed into a young woman who held herself to a standard of perfection – as an All-Conference D1 college athlete, as a national fitness competition champion, and as a US Marine.

But all these accomplishments masked a gnawing and growing chasm of anxiety and imposter syndrome, and an increasing sense of feeling out of control. After a particularly high-risk night convoy in Iraq (<>), she knew she needed to find real help in order to be the leader her 80 Marines needed. However, asking for help led to her discharge from the Marine Corps, for which she felt confused, ashamed and a failure.

Knowing that physical health and movement helped her regain calm and focus, she embarked on a career in musculoskeletal health. Her experiences and expertise led her to the specialty health field of ‘mindful movement’, where she has become a thought leader.

In addition to treating and teaching the elements of mindful movement to 1,000s of people across 4 continents, Dr. Larson also takes her own medicine, practicing mindful fitness as a tool to down-regulate her mind and body.

Your Support Team

Dr. Megan Graff

Mindful Movement Expert

Nikki Ledford

Mindful Nutrition Expert

Lindsay Renteria

Mindful Fitness Expert

Coach Ray Fernandez

Mindful Strength Expert

Dr. Megan Graff


Dr. Megan Graff completed her doctorate in physical therapy at Texas Woman’s University in Houston. In addition to her DPT, Megan is a Certified Strength and Conditioning Specialist, USA Track & Field Level 1 Coach and is a board-certified Orthopedic Clinical Specialist (OCS) for her advanced clinical knowledge, experience, and skills in working with patients with orthopedic conditions. Additionally, she completed her fellowship training (FAAOMPT) with the Institute for Athlete Regeneration in advanced sports & orthopedic manual therapy. Less than 1% of all physical therapists in the US have both the OCS and FAAOMPT designations – it’s quite a feat and speaks to Megan’s skill in manual physical therapy.

  • Doctor of Physical Therapy
  • USA Track & Field Level 1 Trainer
  • CrossFit Movement & Mobility Trainer
Learn More

Nikki Ledford

Nikki Ledford is a chef, nutrition consultant, and natural foods expert based in Southern California. She believes that physical health and natural movement can be best supported by a diet consisting of real, whole foods.

Nikki’s own nutrition journey was borne out of a lifelong struggle with allergies, intolerances, insecurities, and frustrations. When Nikki began to experiment with her diet — nutrition quality, food source, preparation method, etc. — she began to experience noticeable changes in her body.

Drawing on personal experience and a desire to help others with similar issues, she decided to pursue nutrition full time. In 2011, she graduated from Bauman College, a holistic nutrition and culinary arts academy, in Santa Cruz, California, moved to Southern California, and launched her own business.
In her career, Nikki has helped a wide range of people — from cancer patients to elite-level athletes — achieve health goals and improve overall performance through better nutrition. In addition to serving a number of private clients, Nikki teaches nutrition and cooking classes, maintains an L1 Crossfit coaching certification, and practices yoga regularly.

Lindsay Renteria

Lindsay Renteria is a 7-time CrossFit Regionals competitor who began her athletic background in gymnastics at the age of 4. She competed in gymnastics for 10 years and coached the sport for an additional 4 years. Lindsay graduated from Cal State University, San Marcos, in 2012 and has been coaching CrossFit and personal training since 2010. She makes fitness fun and has a passion for helping people move, eat, and live better. When she is not at the gym, she enjoys snowboarding, hiking, and biking along the beach.

  • B.S in Kinesiology
  • CrossFit Level 2 Certified
  • NASM Certified Personal Trainer
  • Precision Nutrition 1
  • CrossFit Gymnastics Certified
  • CPR/First Aid

Coach Ray Fernandez

For Ray, fitness programs and the gym are more than meets the eye. His own experience with fitness taught him commitment to himself and to his health, created new bonds of great friendships, and provided him opportunities that have been endless. In 2013 he opened his gym, CrossFit 1904, with the hopes of providing others the same opportunity and to spread the joy of fitness and health to everyone, including the adaptive community. Throughout these years he earned a number of certifications, including the CrossFit L1 & L2, CrossFit Mobility, and USA Weightlifting certs. He has been a Lululemon ambassador and worked with many non-profit organizations like Team RWB, which inspired him to work with more adaptive athletes.

  • USAW Level 1
  • CrossFit Level 1 and Level 2
  •  CrossFit Weightlifting Trainer
  • CrossFit Mobility

How the Mindfulness Experience Works

The Impact on You

In a matter of approximately 10 minutes a day, you will experience what deep work and real rest feels like. You will go through your days and weeks with a more mindful approach. You will hold onto the “happenings” in your world more lightly, you will begin to understand and apply the concept of owning your story. You will also see the value in letting go of experiences or people who do not serve you, and feel more present and attentive to the things that matter most.

What will happen with your brain-body connection

As you go through the Experience and make the space and time for the 8 elements of the Experience, your brain will begin to physiologically rewire itself to be more focused, to think more rationally, and see things more clearly (declutter). The 21 Day Mindfulness Experience is specifically designed to rewire the brain to reduce negative emotions (pain, anger, depression, negative self talk, stress, anxiety, etc.) and increase positive emotions (gratitude, compassion, acceptance, love, kindness, fulfillment).

The Elements of the Experience

Here are the 8 elements you’ll be guided through as you progress through the Mindfulness Experience.

1. M2Rx Workshop

This 90 minute workshop is like freshman year orientation, but waaay better. It's the place to connect with your tribe and start learning from your Guides.
You will experience the core principles of mindfulness and movement, tap into a handful of amazing healing practices and create momentum for the 21 day journey.

2. Self-Assessments

Improve self-awareness by knowing where you’re starting from, scientifically. Join Dr. T as she leads you through our self-assessments designed to help you clearly understand your body’s particular imbalances, your emotional energy capacity, and your personal Work-Life Alignment. Repeat these at the end of 21 days to track how much the Experience has changed your physical and emotional health.

3. 21 Day Challenge

Improve what you believe yourself capable of through this series of progressive mindfulness challenges. Retired Navy SEAL Commander Jon Macaskill curated and narrated this series of 5-10 minute habit-makers especially for this Experience to help you do the Deep Work you can’t get through apps or high intensity challenges.

4. Weekly Checkpoints

Advance your commitment to yourself through live sessions with your tribe, Jon and Dr. T. Get additional key insights, modifications and get questions answered on challenges, meditations, movement or nutrition health.

5. Applied Mindfulness Sessions

Create mindful routines, transitions and moments of space through your most common activities - food, moving and exercise. Join live sessions in the facebook group with Movement Rx's Chef Nikki, Fitness Coaches Ray and Lindsay, and Dr. Megan.

6. Daily Encouragement

Our team will check in daily, encouraging interaction, answering questions and making sure you're connected. Become a part of something bigger by giving support to the tribe, and by getting support in return from the tribe. You know this isn’t easy. Expect to be vulnerable enough to share, and expect encouragement from the rest of the crew.

7. Awards Ceremony

Acknowledge yourself and the accomplishment of completing the Mindfulness Experience. Think about the watershed moments in your life. Graduations, matrimony, births, deaths, awards… Like those, it’s important to celebrate your completion of the Mindfulness Experience. And yes, there are awards!

8. Special BONUS

During the Experience you get free access to all the live and pre-recorded events on our platform. Fit 'n Free classes, Daily Rx sessions, Ask the Doc office hours, and our To Your Health webinars. PLUS you get a sweet Be Au Sm t-shirt!

More Details

Starting with the kickoff seminar on September 15 and continuing for the next 21 days, you’ll be led by Jon Macaskill and Dr. Theresa Larson through EIGHT elements, both live and pre-recorded in your secure members’ area. If you can make the live sessions, fantastic. But you don’t NEED to – everything can be done at your convenience.

They are designed to RECONNECT YOUR BRAIN & BODY and get you to BECOME SKILLED in thinking, moving, responding and eating mindfully, with all the support we can give you along the way.

After all, nobody needs more INFORMATION. You need GUIDED PRACTICE to build the RIGHT HABIT SET.

Once you book your spot in the Experience, you’ll be automatically registered for the September 15 workshop. The day prior- September 14 – you will also receive access to the Movement Rx platform and the private Experience facebook page.

You’ll start with the live kickoff M2Rx session with your tribe, then every day you’ll get access to a different challenge that tests and builds mindful skills. The early challenges are simpler, with the later challenges tapping deeper into how to better respond to pain and other triggers.

Every day, you’ll have access to get your questions answered in the Mindfulness Experience facebook group, plus you’ll also have access to live weekly Check-point sessions and weekly Applied Mindfulness sessions. All training sessions are also live on Zoom and recorded, meaning you’ll have access even if you don’t do facebook or can’t make them live.

And your tribe is there with you along the way.

Coffee On Us Guarantee

We want this to be a no-brainer for you, so how about this?

Coffee on Us Guarantee. If after the 21 Days of the Experience you feel you haven’t received the full value of your investment, we’ll refund every penny and deliver you coffee for a week.

How to Get Into the Experience

What does it Cost?

The Value is at least $900

Here's how that breaks down.

1. The M2Rx Workshop would cost you $99
2. The Self-Assessments would cost you $49
3. The 21 Day Challenge would cost you $29
4. The Weekly LIVE Checkpoints would cost you $199
5. The Applied Mindfulness Sessions with our team would cost you another $199
6. The Daily Encouragement is...PRICELESS
7. The Awards are actually worth $300
8. The BONUS services would cost you $29
9. The SWEET Be Au Sm t-shirt runs $24

That's $928 in total value, to be precise.

You pay $97

Speaking of coffee, that's the equivalent of a daily cold brew over the 21 days.

Spend as Little as 10 Minutes a Day...or as Much as You Want. Here's the FULL Schedule.

Week 1

Wed, 9/15 Kickoff Webinar: Mindfulness & Movement Rx

Thurs, 9/16 Day 1 Challenge on Internal Selfies, PLUS Checkpoint #1, a live 30 minute session with Jon and Dr. T where they'll do the first Challenge live with you and help guide you.

Fri, 9/17 Day 2 Challenge on Letting Go, PLUS the Starting Assessments - Dr. T will guide you through the Self-Assessments live.

Sat, 9/18 Day 3 Challenge on Letting Go of Your Story

Sun, 9/19 Day 4 Challenge on Finding the Breath

Mon, 9/20 Day 5 Challenge on Bringing Awareness to the Body, PLUS a live Mindful Strength class with Coach Ray

Tues, 9/21 Day 6 Challenge on Mindful Listening, PLUS an applied session on a Mindful Stretching routine with Dr. Megan.

Wed, 9/22 Day 7 Challenge on Walking Meditation, PLUS Checkpoint #2, a Live 30 minute session with Jon and Dr. T to talk through challenges with the Week 1's Challenges, answer questions and more.

Week 2

Thurs, 9/23 Day 8 Challenge on Escaping into Nature, PLUS an Mindful Fitness class with Coach Lindsay.

Fri, 9/24 Day 9 Challenge on Equanimity PLUS an applied session on Mindful Meals with Chef Nikki.

Sat, 9/25 Day 10 Challenge on Calming the Mind

Sun, 9/26 Day 11 Challenge on Overcoming Distraction

Mon, 9/27 Day 12 Challenge on Handling Difficult Emotions, PLUS a Mindful Strength class with Coach Ray

Tues, 9/28 Day 13 Challenge on Being at Peace with Pain, PLUS an applied session on Mindfulness and Running where Dr. Megan will teach how running and mindfulness are connected and how to run without pain..

Wed, 9/29 Day 14 Challenge on Meditating with Pain, PLUS Checkpoint #3, a Live 30 minute session with Jon and Dr. T to talk through challenges with Week 2's Challenges, answer questions and more.

Week 3

Thurs, 9/30 Day 15 Challenge on Overcoming Self-Doubt, PLUS a Mindful Fitness class with Coach Lindsay.

Fri, 10/1 Day 16 Challenge on Alleviating Anxiety PLUS an applied session on Boosting Immunity with Chef Nikki.

Sat, 10/2 Day 17 Challenge on Diffusing Depression

Sun, 10/3 Day 18 Challenge on Finding Fulfillment in the Now

Mon, 10/4 Day 19 Challenge on Gratitude, plus a session with Dr. T on 'WHAT'S NEXT?'

Tues, 10/5 Day 20 Challenge on Loving Kindness, PLUS Live Closeout Self-Assessments where Dr. T will walk you through the final self-assessments.

Wed, 10/6 Day 21 Challenge on Tying it All Together, PLUS Checkpoint #4, a Live 30 minute session with Jon and Dr. T to talk through challenges with the Week 3's Challenges, answer questions and more.

Thurs, 10/7 Celebration of your progress, PLUS AWARDS!!

So...to summarize

You get all the above, a guided path to rewiring your brain and body, with a risk-free 'coffee-on-us' guarantee

that you'd otherwise pay $928 for.

and you get it for only $97.

You Have Questions, We Have Answers

What if I already have a Mindfulness app?

That’s fantastic - use this Experience to enhance the skills you’re learning in your app of choice. The Mindfulness Experience makes you aware of your physical, mental AND emotional states and includes elements to improve each. As such, the Experience is meant for both those who are new to mindfulness as well as those who have been practicing it for a while.

What if I want this for my company?

Easy-peasy. Either email us at [email protected] or schedule a call to learn how.

How can I get the best possible outcome from this Experience?

That’s actually pretty simple. Participate in all the elements, set a consistent time each day to take on the daily challenges (roughly 10-15 minutes), and don’t rush. We like to say that ‘iron sharpens iron’, so we encourage you to share in the facebook group to amplify what you’re practicing on your own.

What is required of me? What days/times are the live sessions?

Once you register, you’ll automatically be signed up for the kickoff workshop AND be provided access to the members area and facebook group. To get the best possible results, we encourage you to participate in all elements. The kickoff workshop date is listed above, Weekly Check-points are Wednesdays at 9:30am PST/12:30pm EST, with Applied Mindfulness sessions on Mondays and Fridays at 9:30am PST/12:30pm EST. They'll be recorded for you if you can't make them live. As for the BONUS elements described above, there’s something available every weekday.

What if I’ve already attended a workshop with Jon, Dr. T, or both?

That’s fantastic! The Mindfulness Experience provides a far deeper dive into movement and mindfulness function, with significantly more impactful challenges to follow. You will also be able to join the live Check-point sessions, the live Applied Mindfulness sessions, ask Jon and Dr. T questions, and connect with your fellow members.

What if I have questions? Can I talk to Jon or Dr. T?

Someone from our team is monitoring the facebook group daily. You’ll also have a chance to ask questions of Jon and Dr. T at the kickoff and the 3 Check-point sessions. If we’ve missed anything, or there’s something you need to know, just ask. Shoot a quick email to [email protected] with the words ‘MINDFULNESS QUESTION’ in the subject line and our rockstar support team will jump in and help out.

Describe the money back guarantee.

If you are unsatisfied for any reason, just contact us and let us know that you would like a refund. We will grant that request and remove your access to the program.

What if I don’t do facebook?

That’s actually a good thing, from a mindfulness perspective. All the live sessions will be on Zoom and facebook concurrently, plus they’ll be recorded and shared if you can’t make them live.

Are the elements of the program mobile-friendly?

Our platform and live sessions are optimized for any modern device. You can participate in the Experience using any combo of your smartphone, tablet, or computer.

Who is teaching the workshop?

Jon Macaskill and Dr. Theresa Larson are the guides throughout the Experience, including the workshop. You will also be supported by other members of the Movement Rx team.

Join Today and Get Your Spot!

Regain control over how you feel and over how you respond to life’s triggers in 10 minutes a day.

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