7-Tage-Kurs

Softening The Heart And Nervous System

Von Natalie Schmoll

Was du lernen wirst

Softening the Heart & Nervous System is a gentle 7-day somatic journey for anyone who feels tense, overextended, mentally busy, or unable to truly rest — even when life looks “fine” on the outside. This course is not about fixing yourself or forcing calm. It’s about understanding why your body, heart, and nervous system hold on — and how to soften safely, slowly, and sustainably. Over seven days, you’ll explore: • why tension and emotional holding develop • how the nervous system protects you through learned patterns (fight, flight, freeze and fawn) • how to soften the body without pushing or collapsing • how to meet the heart with warmth and boundaries • how to create inner spaciousness instead of mental gripping • how softness becomes grounded strength over time Each lesson combines clear, accessible teaching with guided somatic practices and reflective journal prompts. You’ll learn simple tools you can return to anytime — at night, during stress, or whenever you need to come back to yourself. This course is for you if: • your mind rarely slows down • your body struggles to fully relax • you feel emotionally guarded, overgiving, or disconnected • you long for softness without losing stability You don’t need to open everything. You don’t need to change who you are. You only need to soften — 1% at a time.

Natalie Schmoll

Malaysia

Natalie is a meditation teacher and somatic guide with a focus on nervous system regulation, emotional awareness, and embodied presence. Her work is rooted in a gentle, body-based approach that supports people in reconnecting with themselves through safety, softness, and self-understanding. Drawing from her own lived experience and years of...

Lektion 1

Why We Hold Tension: Understanding Protection & Softening

In this first lesson, you’ll learn why your heart and body hold tension — and why softening can feel difficult, even when you want it deeply. We explore the nervous system’s natural protection patterns and how to meet them with compassion instead of pressure. You’ll learn gentle somatic tools to soften tension in the jaw, chest, and belly, and begin reconnecting with your body through a calming 4-senses practice. This session builds the foundation for emotional safety, deeper self-awareness, and a softer relationship with yourself. Includes a guided practice and a reflective journal prompt.

Lektion 2

Softening The Heart: Safety, Emotional Holding & Gentle Opening

In this lesson, we explore why the heart protects itself and how emotional tightness forms — through withdrawal, overgiving, people-pleasing, or shutting down. You’ll learn how softness and boundaries work together, and how to meet your heart with safety instead of pressure. Includes a gentle heart-softening meditation with cocoon imagery and a journal prompt to deepen your emotional awareness.

Lektion 3

Your Nervous System’s Protection Patterns: Understanding Fight, Flight, Freeze & Fawn

This lesson helps you recognize your nervous system’s four core protection responses — not as problems, but as intelligent strategies formed during stress, uncertainty, or early experiences. You’ll learn how each pattern shows up in thoughts, emotions, and the body, and practice cultivating awareness without judgment. Includes a guided exercise to identify your dominant pattern and a journal prompt for gentle integration.

Lektion 4

Softening The Body’s Holding: Releasing Deep Bracing

In this session, we move beneath surface tension into the deeper, unconscious bracing the body carries — in the spine, back body, belly, and shoulders. You’ll learn why the body holds this baseline “readiness” and how to soften it through somatic awareness and supportive visualization. Includes a grounding guided practice with breath, back-body softening, and shoulder release. A calming, restorative lesson for deeper physical ease.

Lektion 5

Softening The Mind: Letting Go Of Control

In this lesson, we explore why the mind grips, overthinks, and tries to control — not as a flaw, but as a protective strategy. You’ll learn how to release mental pressure, soften internal narratives, and shift the mind from controlling to cooperating with the body. Includes a soothing guided practice to relax thought pressure, soften the forehead and temples, and breathe more spaciousness into the mind. A journal prompt helps integrate the lesson.

Lektion 6

Softening Into Connection: Feeling Safe With Others Without Losing Yourself

In this lesson, you’ll learn why connection can feel overwhelming, draining, or unsafe — and how your heart and nervous system developed protective relational patterns like shrinking, overgiving, or managing others’ emotions. You’ll explore how to stay connected to yourself while connecting with others, and how boundaries and softness can coexist. Includes a soothing guided practice to ground your body, sense your personal space, and soften into safe, spacious connection. Perfect for anyone who desires closeness without self-abandonment.

Lektion 7

Softness Is Strength: Integration, Embodiment & Becoming The Softer, Stronger You

In this final lesson, you’ll integrate the entire journey and discover how softness becomes a grounded, embodied form of strength. We explore three pillars — groundedness, warmth, and spaciousness — and how they reshape the way you meet yourself and your life. Through a gentle identity-shift meditation, you’ll step into a version of yourself that no longer tightens to survive, but softens to live. A restorative closing practice helps you anchor this transformation in your body, heart, and breath.

Natalie Schmoll's Collection

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