Funny… This is exactly what I've been doing.
But Im making my own way.
He separates a bunch of exercises, like
-sitting still with straight back for 5-10 mins (and explanation for what it's training)
or
-''sit or lay down and observe thoughts for 5 mins
-sit or lay and block all your thoughs
-Focus on a specific thought.. etc..
While I'm doing a more efficient way like mixing those exercises.
Like:
-Everyday-
1-Wash face, scrub body with cold wet towel, etc..
2-Exercise, body, stretch, etc..
3-Meditate, while sitting still with fully stretched back for at least 5 mins
while blocking all thoughts
4-Observe thoughts
5-Focus on a specific thought/will
and so on..