Phoenix is an education- and development-oriented framework for structured self-reflection. It does not provide diagnosis, therapy, or medical treatment, and it does not make healing claims.

 

Target Groups and Fields of Application

Phoenix is intended for individuals who want to accompany their personal development in a structured and practical way — with a focus on self-reflection, inner stability, mental clarity, and self-efficacy in everyday life.

Suitable for:

• Individuals interested in self-reflection and personal development (mindfulness, meditation, self-observation)

• Professionals and leaders (handling demands, focus, decision-making)

• Individuals in challenging phases (orientation, emotional steadiness, practical structure for everyday life)

• Students and academics (concentration, mental clarity, work routines)

• Coaches and educators (as a personal development framework and complementary methodological overview — not a substitute for therapy or treatment)

• Community-oriented individuals (shared practice as an optional social experience framework)

No prior knowledge is required — Phoenix is open to everyone, regardless of experience or background.

 

Methodological Overview

The Phoenix membership is based on two methods that can be used individually or in combination:

• Metacognitive Self-Reflection & Competence Development (via a weekly rating form for self-assessment, reflection, documentation, and longitudinal review)

• Frequency-Based Meditation Sessions (short practice sessions based on time windows and a frequency plan; participation via individual, global, or Cosmiconfluence sessions using UTC)

Through the combination of meditation and self-observation, participants can gain a deeper understanding of their individual development trajectories and integrate development steps into everyday life over time.

 

Metacognitive Self-Reflection

The method “Metacognitive Self-Reflection & Competence Development” serves as a structured approach to observing personal development. Participants examine patterns of thinking, emotion, and behavior, identify recurring patterns over time, and derive concrete next steps for everyday life.

At its core is systematic work with six key competencies. Insights are translated step by step into practical development through reflection guides, deepening aspects, action impulses, and documentation.

 

Scientific Contextualization of Metacognitive Self-Reflection

The method is informed by scientific insights from multiple disciplines. The following sources serve as professional contextualization of potential operating principles (e.g., reflection, self-awareness, approaches to emotions, learning processes) — without implying automatic guarantees of outcomes.

 

Psychology: Self-Efficacy, Self-Direction, Approaches to Emotions

• Bandura (1997) — self-efficacy & agency

• Gross (2002) — emotion processes & behavioral regulation

• Beck (1976) — cognitive restructuring / cognitive adjustment

Contextualization: Structured reflection can support self-awareness, a more conscious approach to emotions, and deliberate behavioral guidance — especially when insights are translated into concrete steps.

 

Neuroscience: Learning and Adaptation Capacity (Neuroplasticity)

• Doidge (2007) — neuroplasticity as a learning principle

Contextualization: Repetition, deliberate attention, and practice are discussed in research in relation to learning and adaptation processes. In the program, this is used as a basis for structuring development over time.

 

Education & Learning Sciences: Metacognition, Self-Regulated Learning, Goal Work

• Flavell (1979) — metacognition & learning strategies

• Zimmerman (2002) — self-regulation / learning monitoring / goal work

Contextualization: Reflection questions, documentation, and regular repetition support metacognitive processes (“thinking about thinking”) and help steer goals, priorities, and learning/development steps more consciously.

 

Social Sciences & Communication: Interaction, Roles, Understanding

• Schulz von Thun (2000) — communication models

• Goffman (1959) — role awareness & social dynamics

Contextualization: Self-reflection on communication and role behavior can support empathy, clarity, and conflict competence — particularly when concrete everyday observations are documented and reviewed.

 

Motivation Psychology & Behavioral Research: Motivation, Habits, Perseverance

• Deci & Ryan (1985) — intrinsic motivation / self-determination

• Duhigg (2012) — habits & behavioral routines

Contextualization: Goals, motivation, and routines can become more stable when progress is made visible and small, repeatable steps are implemented consistently.

 

Physiology & Stress Research: Load, Recovery, Sleep

• Sapolsky (2004) — stress research

• Walker (2017) — sleep & recovery

Contextualization: Reflection and self-observation are discussed in various contexts in relation to dealing with load, recovery, and sleep-related habits — particularly when they lead to practical adjustments in everyday life.

These professional references serve theoretical contextualization and do not constitute statements of medical efficacy or therapeutic effects.

​

Development Scope of Metacognitive Self-Reflection

The method can support, within an individual process, for example:

• Identifying potentials: making development potentials more visible and actionable

• Developing key competencies: building competencies step by step and applying them in daily life

• Developing a solution-oriented mindset: reflecting thinking patterns and using solution-oriented perspectives

• Promoting clarity and critical thinking: reviewing thinking patterns, shifting perspectives, clarifying priorities, and deciding more consciously

• Deepening self-understanding and reflection: recognizing patterns, reflecting on them, and learning from them

• Developing self-efficacy: making progress visible and strengthening agency in everyday life

• Making resources usable: recognizing resources and applying them deliberately in daily life

• Accompanying development over time: observing and documenting development regularly and continuing it step by step (practical, long-term)

 

Application of Metacognitive Self-Reflection in Phoenix

Instrument/Tool: Weekly Rating Form

• Scale-based self-assessment and text fields for documenting reflection outcomes

• Storage of entries for progress and longitudinal review

How does the rating form work?

The following steps provide a short overview. The detailed guidance (questions, fields, and prompts) is included directly in the rating form.

Rating & Selection

• Scale rating: initial assessment of competencies

• Setting focus: selecting areas to work on in the current week/phase

Reflection & Documentation

• Reflection questions: self-analysis of selected areas

• Deepening & action prompts: deriving concrete next steps

• Documentation: recording insights as scale + text fields to make patterns and progress visible

Development Over Time

• Repetition & adjustment: regular use and, if needed, shifting focus areas

• Trajectory: reviewing development over time and anchoring helpful strategies step by step

Note: The entry point can be intentionally small (e.g., one focus area). As routine increases, the scope can be expanded gradually.

 

Frequency-Based Meditation Sessions

The frequency-based meditation sessions are a short, repeatable practice that can provide a framework for inner calm, mental clarity, and a more conscious approach to internal states. The sessions follow a frequency and time plan (time windows + frequencies). Participants conduct the sessions independently and use their own devices to implement the frequencies.

Duration: 5–10 minutes per session
Rhythm: Participation can be flexibly adapted to everyday life; optionally, participation in up to three sessions per day can serve as an orientation.

 

Scientific Contextualization of Frequency-Based Meditation Practice

Contextualization: Meditation practice is often discussed in research in relation to attention, self-awareness, and dealing with demands; it can support recovery and conscious pauses in everyday life.

Contextualization: Regular practice can support attention, concentration, and cognitive flexibility — especially through deliberate relief and repetition.

Contextualization: The practice can help notice emotions more consciously, interrupt automatic response patterns, and consolidate self-direction in everyday life.

 

Development Scope of Frequency-Based Meditation Practice

Possible observations in everyday life:

• supporting inner calm and conscious self-direction

• more focus and cognitive clarity

• a more conscious approach to emotions

• fewer impulsive reactions and more perspective shifts in conversations and decisions

 

Application of Frequency-Based Meditation Practice in Phoenix

Practical Application

• Choose a schedule: individual, global, or Cosmiconfluence (UTC)

• Select time windows and plan them into daily life

• Use the frequency according to the plan via your own device (organizational assignment per time slot)

• Meditate for 5–10 minutes and anchor the routine step by step

 

Three Session Schedules

 

Individual Sessions

Participants choose times freely — adapted to personal needs and daily rhythm.

 

Global Sessions

These sessions align with time-of-day windows at the respective location (sunrise, midday, sunset, midnight) and provide a practical everyday rhythm.

 

Cosmiconfluence Sessions

These sessions follow Greenwich Mean Time (UTC) and provide six fixed time windows per day. Participants choose time points that best fit their own rhythm.

Start Recommendation

A good start is to begin with 1 session per day and increase step by step once the practice becomes routine.

 

Progress Documentation and Development Review

A central tool is the weekly rating form for self-reflection: it supports documenting progress and accompanying development processes more consciously.

Entries are stored for longitudinal review so that participants can track their development over time.

The basis is self-assessments and notes; it does not involve clinical measurement.

 

Access, Membership, and Participation Terms

Registration & Participation — How to Start with Phoenix

Click “Join now”.

Register
Create your account first.

Select Phoenix
Then choose the “Phoenix” pricing plan.

Complete booking
After payment is processed, you become a member.

Get access
As a member, you receive access to the Phoenix rating form and to the Cosmiconfluence sessions (frequency-based meditation sessions).

Price
€10 per month

 

Cancellation
Cancellation is possible at any time in your account under the membership area. The cancellation takes effect at the end of the current billing period (max. 30 days). A refund for the already started month is not possible. Cancellations must be completed before the next charge