Lição 1
Understanding The Mindbody Connection: Why Neuroplastic Symptoms Are Real And Reversible
Discover how chronic symptoms like pain, fatigue, or anxiety can be caused by a nervous system stuck in “survival mode.” In this first lesson, you’ll learn how stress and emotion create real physical sensations—and how they can be unlearned. We’ll explore a simple quiz to help you assess if your symptoms are mind-body-related and show you why recovery is not only possible, but probable.
Lição 2
Reclaiming Your Identity: Language, Labels, And Letting Go
Today, we explore how the words we use—and the identities we hold—can shape our healing. You’ll learn how to shift from “I am” to “I feel,” creating space between who you are and what you’re experiencing. Through reflection and journaling, we’ll begin loosening the grip of diagnoses and reconnecting with your deeper self, beyond symptoms, labels, or limitations.
Lição 3
Feel It To Heal It: The Power Of Emotions In Recovery
Today, we dive into the emotional roots of chronic symptoms. You’ll learn how repressed emotions like anger, fear, or sadness can get stored in the body—and how feeling them fully is a powerful step toward healing. Using tools like the RAIN method and somatic exploration, we’ll begin building emotional awareness and self-compassion. Emotions aren’t the problem—avoiding them is. Let’s learn to feel what’s true, so your body can finally exhale.
Lição 4
Rewiring For Joy: Cultivating Safety And Positive Emotion
Today’s focus is on intentionally creating moments of joy, calm, and safety to support healing. You’ll learn how boosting your brain’s natural “feel-good” chemicals—dopamine, oxytocin, serotonin, and endorphins (DOSE)—can help rewire patterns of chronic symptoms. Through a guided heart coherence meditation, we’ll practice shifting your inner state to promote healing from the inside out. No pressure or toxic positivity here—just gentle steps toward reconnecting with peace, purpose, and possibility.
Lição 5
Playing Fetch: How The Brain Predicts And Creates Symptoms
Today, we uncover how the brain’s survival wiring—and its habit of predicting danger—can keep chronic symptoms like pain and fatigue alive. You’ll learn how subconscious processes like negativity bias and predictive coding shape what you feel, and how redirecting your focus to safe, pleasant sensations can begin to calm the nervous system. With today’s guided practice, you’ll start teaching your brain a new story: one of safety, balance, and trust in your body.
Lição 6
Befriending The Body: Somatic Tracking For Safety And Trust
Today, we shift from fear to curiosity as we reconnect with the body through somatic practices. You’ll learn how to gently observe physical sensations—without judgment or urgency—using somatic tracking, a powerful technique for calming the brain’s danger signals. By approaching symptoms with openness and compassion, we begin to rebuild trust in the body and experience sensations as safe, temporary messengers, not threats or things to fix.
Lição 7
Healing From The Bottom Up: Body-Based Tools For Nervous System Regulation
Today’s lesson highlights the power of body-based (somatic) practices in calming the nervous system and supporting lasting healing. While mindset and meditation matter, real change often starts in the body. You’ll learn how simple movements—like breathwork, shaking, and "noodle time"—can send signals of safety to the brain, helping unwind stored stress. Rooted in polyvagal theory and somatic therapy, these practices offer a grounded, physical way to shift from survival mode into a state of calm, connection, and repair.
Lição 8
Breaking The Loop: Getting Free From The 5 Fs
Today, we explore five common mindset traps—Fear, Focus, Fighting, Fixing, and Frustration—that can unknowingly keep the brain stuck in a cycle of chronic symptoms. You’ll learn how these patterns, though well-intentioned, signal danger to the nervous system and reinforce the very sensations you're trying to escape. Through reflection and gentle awareness, we’ll begin loosening the grip of these habits, especially the “fixing” mindset, and shift toward an attitude of trust, curiosity, and compassion that supports real recovery.
Lição 9
Back To Living Again: The Safe Way To Reclaim Your Life
Today’s lesson is about gently returning to the life you’ve been missing. Using the SAFE method, you’ll learn how to mindfully reintroduce activities you’ve avoided, not by pushing through, but by creating safety from within. With tools like pacing, visualization, and nervous system support, you’ll begin shifting from fear-based avoidance to empowered action. Healing isn’t about waiting for symptoms to vanish—it’s about moving toward what matters, one safe step at a time.
Lição 10
Embracing The Journey: Resilience, Setbacks, And Moving Forward
In our final lesson, we focus on building lasting resilience and self-compassion as you continue your journey. Recovery isn’t a straight line—setbacks (or “ebbs”) are part of the process. What matters most is how you respond. Today, you’ll learn how to meet challenges with calm, let go of timelines and perfectionism, and shift from fixing to trusting. Through a future-self visualization, you’ll reconnect with your inner strength and remember: you are not broken—you are rewiring your brain, one moment at a time.
