Lição 1
My Story, Neglect, Bullying, And Showing Up For Ourselves
This opening lesson introduces the course through personal story, exploring trauma, neglect, bullying, and recovery. It highlights the central role of safety, connection, and nervous system support in healing. You are invited to reflect on how early experiences shape self-trust and self-relationship. The lesson closes with a brief practice that introduces the foundation of this work: learning to show up for yourself with compassion, accuracy, and presence.
Additional resource: Go to my profile to find the guided practice Showing Up For Ourselves 5 minutes
Lição 2
Our Struggle With Thoughts: How The Mind Works
In this lesson, you explore how thoughts arise as words, images, and sensations, and why they can feel so convincing. You will learn about negativity bias, neuroplasticity, and the relationship between the mind, brain, and nervous system. The lesson introduces somatic mindfulness as a way to observe thoughts without becoming absorbed in them. A short settling practice supports resting beneath thought and reconnecting with steadiness.
Additional resource: Go to my profile to find the guided practice Breathe Into Stillness 5 minutes
Lição 3
Fearful And Anxious Thoughts
This lesson focuses on fearful and anxious thinking as a nervous system survival response. You will explore how anxiety affects attention, behavior, and relationships, and why worry can feel so compelling. The lesson emphasizes kindness and compassion toward yourself when anxiety is present. A brief, body-based practice helps interrupt worry by relaxing the forehead and returning awareness to the body, offering a simple way to restore steadiness in daily life.
Additional resource: Go to my profile to find the guided practice Relax and Let Go Of Worry 3 minutes
Lição 4
Core Deficiency Beliefs And Reframing Shame
In this lesson, you learn how core deficiency beliefs such as “I am unlovable” or “I am not good enough” form early in life as protective strategies. Through clear explanation and relational examples, the lesson explores how shame and self-blame develop in response to unmet needs. Two guided practices invite you to question shame-based beliefs, reconnect with present-moment safety, and begin relating to yourself with greater compassion and understanding.
Additional resource: Go to my profile to find the guided practice Your Life Without Shame 6 minutes
Go to my profile to find the guided practice I'm Unlovable: Core Deficiency Beliefs 18 minutes
Lição 5
Perfectionism And The Inner Critic
This lesson explores perfectionism and the inner critic as understandable responses to stress, trauma, and shame. You will learn how critical inner voices develop and why they often intensify when the nervous system is activated. Rather than trying to eliminate self-criticism, the lesson focuses on recognizing its protective role without believing its messages. This understanding creates more space for choice, clarity, and self-compassion. In lesson six, we work with two guided practices around the inner critic.
Lição 6
Practices For Working With The Inner Critic
This practice-focused lesson offers several guided approaches for meeting the inner critic with steadiness and kindness. Through simple, embodied practices, you are invited to soften self-judgment, reduce nervous system activation, and reconnect with supportive adult awareness. These practices help shift your relationship with critical thoughts from struggle to curiosity, allowing more ease, clarity, and self-trust to emerge over time.
Additional resource: Go to my profile to find the guided practice Calming Your Inner Critic 13 minutes
Additional resource: Go to my profile to find the guided practice Good Enough I Don't Need To Be Perfect 11 minutes
Lição 7
What’s On Your Mind? Witnessing Thought
In this lesson, you learn how to observe thoughts as images, sounds, and sensations rather than as absolute truths. You will explore how identification with thought contributes to stress and how witnessing creates space and perspective. The lesson introduces a practical way to step back from thought while staying connected to your body and present moment, supporting greater regulation and clarity.
Additional resource: Go to my profile to find the guided practice Witnessing Thought To Help Our Brain 9 minutes
Lição 8
Neurodivergence, Trauma, And Building Safety In Your Nervous
In this lesson, you explore neurodivergence as a natural and valuable form of human diversity, including autism, ADHD, dyslexia, and other variations in how your brain and nervous system process the world. You will learn that trauma does not cause neurodivergence, and how trauma and chronic stress can still affect regulation, resilience, and sensory sensitivity. The lesson offers inclusive, flexible approaches to mindfulness and nervous system regulation, supporting choice, belonging, and safety.
Lição 9
Catastrophic Thinking, Ruminating, And Returning To Safety
This closing lesson explores catastrophic thinking and rumination as attempts to regain safety in the face of uncertainty. You will learn how these patterns affect the nervous system and why they often intensify under stress. Guided practices support recognizing these thought patterns, interrupting the trance of fear, and returning to present-moment safety. The lesson emphasizes ongoing practice, compassion, and building resilience over time.
Additional resource: Go to my profile to find the guided practice Catastrophic Thoughts and Safety 3 minutes
Additional resource: Go to my profile to find the guided practice Catastrophic Thinking and the Nervous System 26 minutes
