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Rafe
Short audio sessions and guides for men past 40, picked to fit your week. Made by Jonah Vik.
You want her to want you. And you want to feel like the man in that bedroom again.
I'm Jonah. I made Rafe at 47, for men who notice the years the way I did: less drive by evening, sleep broken by trips to the bathroom, a body at work or under the bar that isn't the one you had at 30. Under all of it sits the thing we rarely say out loud. You miss desire, the night together, and feeling sure of yourself with her.
Rafe is a library of short audio sessions and written guides. The pelvic squeeze in the postures it's done in, hips, breath and core, and a guide for the two of you after dark. Below is one ordinary week in it, kept like a diary. Scores are kept. Winks are included.
4 to 12 mina session, length set by you
8 levelsstreaks and small wins
Sundaysnext week redrawn from your answers
10:1283%
Tonight, Tuesday
Your quiet window starts now
MTWTFSS
Picked for your 6 minutes
Lying squeeze with a long exhaleAudio and guide, level 2
Wall-backed hip opener3 min
Read: the squeeze, explained2 min
Level 2, Found it
120 of 200 points to Steady hand
Mon1 of 7
6:40 pmon the couch, homework done
Monday. The library sorts itself around you
You tap through eight questions. How old you are. When the house goes quiet. Whether the gym is part of your week. What you'd like to feel again: more drive at the end of the day, strength on the job, at ease with her when the lights go down. Rafe takes the answers and lays out seven days.
Your answers, as the app keeps them
Quiet windowWhen the house settles down10 to 10:30 pm
Minutes on a weekdaySessions are cut to fit6 min
Gym daysThe longer sessions land hereSaturday
What you tappedFeeling wanted, and steady with her
How the library is laid out. Your answers decide which corner of the map each day pulls from.
My note: the questions keep coming back, lightly. Skip Saturday twice and Saturday stops assuming you're at the gym.
Tue2 of 7
10:15 pmlights low, earbuds in
Tuesday. A page from the audio, word for word
This is the real script of a level 2 session, from minute 1:40 to 2:40. You can listen with your eyes closed, or read the guide card if you'd rather.
Lying squeeze with a long exhaleLevel 2, 6 minutes, Jonah's voice
2:126:00
1:40
Stay on your back. Feet flat, a pillow under your head if you like. Hands wherever they rest.
1:52
Breathe in through your nose. Let your belly rise. Nothing else yet.
2:04
On the out-breath, squeeze the way you would if you needed the bathroom and had to wait. Lift it gently. Hold for three.
2:12
Let it all go. Wait out one whole breath with nothing held.
2:24
That's one. Seven to go. If your jaw clenched, unclench it. I'll wait.
2:40
Halfway. Ten points if your shoulders stayed down. I'm not watching. You are.
My note: every audio has a matching guide card with the same steps in print, for the evenings you'd rather read than listen.
Wed3 of 7
12:30 pma desk, between two meetings
Wednesday. A squeeze between two meetings
Same squeeze, another place. Rafe teaches it in the postures you actually end up in during a day, and your plan drops each one where Monday's answers say you'll be. Nobody at the next desk will know. That's the game.
One Wednesday, drawn from one man's answers. Yours will be laid out around your own hours.
Lying on your backFeet flat, breath first, then the squeeze on the out-breath. Where everyone starts.
Seated, feet plantedAny chair. Sit tall, hands on your thighs, hold for a slow three.
Standing at the sinkWeight even on both feet, shoulders loose, while the dishes dry.
BridgeOn your back, hips lifted off the rug, the squeeze held at the top for one breath.
Deep squat, heels downHolding a door frame if you like. Sink low, breathe out, squeeze, rise slowly.
The squeeze itself never changes. The posture is the variable, and the minutes are yours to set.
Midweek. Pick your pass
Both passes unlock the whole library. Pick one and the app draws your week from Monday's questions.
Intro price held on this screen for10:00
Your card is charged once now: $159.99 for the Season pass's opening year, or $19.99 for the Month pass's opening month. After that, the Season pass rolls over every year at $199.99 and the Month pass every month at $24.99, on the same calendar date, until you stop it in the app's account settings or by contacting us — [email protected]
Thu4 of 7
3:10 am, then 7:05 ama broken sleep, an alarm missed
Thursday. Broken sleep, and a streak that bends
Up at three for the bathroom, the second time this week. You sleep through the morning slot. Plenty of men past 40 know these hours by heart. In Rafe you tap "rough night", the morning squeeze slides to the evening as a gentler breath session, and the streak holds.
Tonight's swap: hips, breath and core
Wall-backed hip openerSitting with your back against a wall, soles together, letting the hips settle wide.3 min
Long exhale on your backIn for four, out for eight, one hand on the belly to feel it rise and fall.4 min
Side-lying clamshellOn your side, legs bent, the top leg lifting like a lid and lowering slowly.3 min
Bird dog reachOn all fours, one arm and the opposite leg reaching long, back flat as a table.4 min
One bend a week. Miss a slot, swap it the same day, and the streak keeps its number. A second miss resets it, with a wink rather than a lecture.
Fri5 of 7
9:40 pmkids asleep, the bedroom door closed
Friday after dark. A guide for the two of you
This is the part of the library about her and you. Desire, the night together, wanting her and feeling wanted back. It's a set of short reads on ways to lie together, each one described by comfort, closeness and pace, so the two of you can pick what suits a tired back, a long week and the mood you're in.
Side by side, face to faceBoth on your sides, a pillow under each head. Easy on a tired back, eyes on each other the whole time.
Comfort
Closeness
PaceSlow
Spooned, her back to youCurled behind her, little effort for either of you, one arm free to hold her.
Comfort
Closeness
PaceSlow
Sitting up against the headboardPillows stacked behind you, her facing you, close enough to keep whispering.
Comfort
Closeness
PaceSteady
Lying back, her leadYou on your back with a pillow under your head. She sets the rhythm, you set nothing.
Comfort
Closeness
PaceHers
Read it alone, or hand her the phone. The guide for two lives in your one account.
Sat6 of 7
8:00 amthe garage, coffee cooling
Saturday. Bridge, deep squat, and level 4
Your one gym morning, and the app knows it. Strength and stamina under the bar aren't what they were at 30, and you'd like to feel strong there again. So Saturday serves the longest session of your week: 12 minutes of bridges and deep squats with the squeeze, then the hips.
Level 3, Steady hand380 of 400
Levels go up with sessions done, nothing else. Today's 12 minutes tip you over.
1Warm-up2Found it3Steady hand4Long game5Low and deep6Paced7Two-way8Habit
6-day streakBridge held three breathsBend used, streak kept
Sun7 of 7
7:30 pmthe porch, the week behind you
Sunday. The week on one screen, next week redrawn
No session today. Sunday is for the recap: what you played, when, and three taps on how the week sat with you. Bedtime got earlier? Gym moved to Sunday? The app redraws Monday to Saturday around it.
19:3164%
Week 2, wrapped
40 minutes across six days
Next week, redrawn
Mon lying squeezemoves to 9:45 pm
Thu breath sessionstays at night
Sat deep squatnow 14 min
How did this week sit with you?
Too muchAbout rightToo little
My note: that's the whole loop. Answer, play, bend when life bends, recap on Sunday. Week three looks a little different from week two, on purpose.
Questions men email me
What if Rafe isn't for me after a few days?
Write to me within 14 days of paying and I'll send back the whole amount. No form and no reason needed, just a short note from the email you signed up with.
How many minutes a day does it ask for?
Between 4 and 12, and you choose. Tell the app the minutes you have and it picks sessions that fit. You can change the number any day in settings, and Saturday can be longer than Tuesday.
Does she need her own account for the guide for two?
No. The guide lives in your library. Read it alone, read it together, or pass her the phone. One pass covers it.
Next Monday starts here
Pick a pass. The eight questions come right after, and your week is drawn before you put the phone down.
Intro price held on this screen for10:00
Your card is charged once now: $159.99 for the Season pass's opening year, or $19.99 for the Month pass's opening month. After that, the Season pass rolls over every year at $199.99 and the Month pass every month at $24.99, on the same calendar date, until you stop it in the app's account settings or by contacting us — [email protected]
