Trauma-informed
The breath is not a neutral anchor for everyone. Every exercise offers an alternative — sensations in the feet, sounds in the room, the weight of hands resting in the lap. You are always free to stop.
Linnea Holst
Meditation books that respect your intelligence.
Trauma-informed, evidence-based, open-label. The practice works because your mind responds predictably to focused attention — not because the numbers are magic.
Evidence-based
Drawing on Ted Kaptchuk's open-label placebo research, David Treleaven's trauma-sensitive mindfulness, and Phillippa Lally's habit-formation findings. Every claim is sourced; every effect size is named.
Open-label
Knowing how a practice works does not diminish its effects. Transparency is not a betrayal of the work — it's an enhancement. You are trusted with the truth and given the tools to engage with it anyway.
The Book
The Numerical
Meditation Codebook
A 66-Day Journey of Focused Attention, Intention & Embodied Practice
Linnea Holst
Available in paperback & on Kindle Unlimited
What if we treated numbers the way contemplative traditions treat mantras?
Most books on numerical meditation either ignore the science or pretend the science supports magical claims. This one does neither.
Across a structured sixty-six-day program, the book maps the emerging field of numerical focused-attention meditation onto trauma-informed practice. The numerical sequences themselves have no special vibrational power. The practice still works — not because the numbers are magic, but because your mind responds predictably to focused attention, structured intention, and ritual.
Personalized Sequences
A focal-code program designed around what you actually want to work on.
Three tiers. You describe your intention; I synthesize a personalized program drawing on the same research base as the book — focused-attention training, trauma-informed safety, open-label transparency, and a structure aligned with how habits actually form.
See the three tiersFree, No Strings
The 7-Day Focal-Code Starter Sequence.
Seven days. One short practice each day. The same foundation I share with my clients. Trauma-informed, alternative anchors, no metaphysics.
Get the free starterDelivered as a PDF. No spam. Unsubscribe anytime.
Common questions
What is a focal code?
A focal code is a numerical sequence used as a focal object for trained attention within a structured meditation practice. The numbers themselves have no scientifically demonstrated vibrational, frequency, quantum, or electromagnetic properties. The practice works through seven validated psychological mechanisms — focused attention, implementation intentions, open-label placebo, symbolic meaning, goal shielding, generation effect, and ritual formation — not through any property of the numbers.
Is this related to Grabovoi codes?
The numerical sequences originate with claims made by Grigori Grabovoi, who was convicted of eleven counts of fraud in 2008 for promising bereaved parents he could resurrect their murdered children, and for operating a pyramid scheme. I do not endorse Grabovoi or the organizations that profit from his teachings, and the book transparently discloses this history. I draw on the codes as focal objects for attention training, not as magical sequences with inherent power.
Is meditation safe for trauma survivors?
Meditation is not universally safe. About ten percent of regular practitioners report adverse effects significant enough to disrupt daily life for a month or more. My work is trauma-informed: every embodied exercise offers an alternative anchor, and the practices are designed with explicit permission to stop. Anyone experiencing active psychosis, severe depression with suicidal ideation, or acute trauma flashbacks should work with a qualified mental-health professional alongside (or before) any meditation practice.
Will the codes heal a specific condition?
No. The codes have no inherent healing properties — please don't substitute them for medical or psychiatric care. What the practice may help with, alongside conventional treatment, is the experience of going through whatever you're going through. Process-visualization meditation has reasonable evidence for reducing anxiety in clinical settings (a 2025 meta-analysis showed a large effect size for guided imagery in cancer patients — SMD ≈ -1.30 for anxiety reduction). The book is explicit about what is and is not within reach.