Lektion 1
A Deeper Connection With Self
Explore the nervous system's state of safety as the presence of connection. Dive into Interoception, developing the Felt Sense, and practice Embodied Presencing to begin your journey of nervous system healing.
Lektion 2
Bringing In What Was Missing
Shift your focus from letting go of all your past wounds & hurts, to bringing in what's missing. Explore the different states of the nervous system and how we can being to heal our nervous system, and with that, heal from trauma.
Lektion 3
Allowing The Body To Heal Naturally
Explore your nervous system's innate calm state and initiate your body's natural healing processes. Engage in practices that tone the vagus nerve, delve into the brain-gut connection, and guide you back to the rest-digest-heal-repair state, nurturing your overall well-being from within.
Lektion 4
Befriend The Flight Response: Anxiety
On Day 4, we delve into understanding and befriending the flight response within us. Learn effective techniques to address anxiety, including diaphragmatic breathing and neuromodulation. Discover the power of self-massage and vagal toning to soothe your nervous system and navigate moments of heightened stress with resilience and calm.
Lektion 5
Befriending The Fight Response: Anger
Today's focus is on understanding and embracing the fight response within us: anger. Anger is our guardian, anger is our ally. Explore techniques to address feelings of anger or frustration, such as expressive somatic release and visualization exercises. Learn to navigate challenging situations with clarity and composure.
Lektion 6
Befriending The Freeze Response: Overwhelm
In today's session, we delve into understanding and navigating the freeze response: our body's brake. Explore techniques such as neuromodulation and somatic movements to bring in gentle activation to shift out of freeze, release tension and promote relaxation.
Lektion 7
Befriending The Fawn Response: People-Pleasing
Explore the behavioural pattern of fawn, its connection to people-pleasing and learn to recognize the signs within yourself. We finish with an IFS meditation and visualization to heal the people-pleaser part and re-wire your brain to step into your authentic self.
Lektion 8
Befriending The Find & Flock Response: Support Network
Explore the essence of finding safety. Learn & reflect about the importance of human connection, the 3P's, our innate "Find & Flock" response and the role of co-regulation with support networks in your life. Learn to recognize and allow in help and support from others, and practice expressing your needs and boundaries.
Lektion 9
You Are Supported
Today, we focus on what is means to have a healthy nervous system and we draw upon our internal and external resources to create a supportive environment. You are not alone, and this too shall pass. Learn to compile a list of personal resources, keep it accessible, and come back to what you've learned in this course whenever you need it.
Lektion 10
Morning Nervous System Balance Practice
Start your day with a gentle practice designed to balance your nervous system and set a positive tone for the day ahead. Learn simple techniques to calm your mind, regulate your emotions, and cultivate a sense of inner peace and resilience. Come back to this practice daily to support your nervous system the best way
Lektion 11
Evening Nervous System Balance Practice
End your day with a soothing practice designed to restore balance to your nervous system and promote deep relaxation. Explore gentle techniques to release tension, quiet the mind, and prepare your body for restful sleep. Take this opportunity to unwind, let go of the day's stressors, and create a sense of calm and tranquility before bedtime. Repeat daily for best results.
Lektion 12
BONUS: Nervous System Healing Anywhere, Anytime
Discover quick and effective techniques to regulate your nervous system and find calmness no matter where you are or what you're doing. This bonus session offers practical tools that you can easily incorporate into your daily life to manage stress, reduce anxiety, and promote overall well-being. Whether you're at home, work, or on the go, these practices will help you stay grounded and centered in any situation. Repeat daily or as often as needed.
