Lección 1
Reconnect With Your True Self
Begin your reset journey reconnecting with your true self. This is the part of you that is centred, balanced and at ease, even when there is noise around you. This practice is much more than grounding, it’s a way to remember who you are when you're not in survival mode. By anchoring into this inner sense of truth, you’ll gain a felt sense of direction for the week ahead, and for how you move through life. When you’re connected to your true self, regulating becomes intuitive, and decisions feel less like doubt or worry, and more like alignment or truth.
Lección 2
Widen Your Hearing To Ease Your Nervous System
Do you often feel like sounds are too loud or your head is quite literally buzzing from all the noise around you? When we’re stressed and dysregulated, our auditory system can narrow its focus, to tune in to potential threats. This is part of a handy survival response driven by the sympathetic nervous system, but sometimes we can get stuck in that state without the tools to interrupt this response and get unstuck. Being stuck in 'tunnel hearing' can heighten sensitivity to sound and contribute to overwhelm. This practice helps you to learn to gently override your autonomic function to consciously expand your auditory field, engaging the parasympathetic nervous system via the vagus nerve. This practice supports a shift toward regulation, spaciousness, and calm. If you've enjoyed this practice, share your unique experience with me in the comments. I enjoy reading about how you find practices, and the positive effect they have had.
Lección 3
Expand Your Vision To Shift Your Nervous System State
Do you ever feel over-focused or wired (yet very tired) from too much screen time, or from focusing on a task for too long? That tight, narrow gaze is a useful adaptive stress response from our bodies. But with our modern technology and desk jobs, we overuse tunnel vision and this leads us to feel more stressed, anxious or irritable (I, for one, am very familiar with the feeling of screen-time irritability & fogginess). This practice teaches you how to interrupt your autonomic tunnel vision response by mindfully widening your field of vision, helping your brain to shift gears. This can reduce mental fatigue, and increase clarity. If you have found benefits of this practice, I'd love to read about your experience & how its helped you in the practice. Everyone has such different responses so I'd love to hear about yours.
Lección 4
Find Safety Through Somatic Awareness
Today's practice is a quick somatic tracking practice that I have created to retrain your brain to experience ease more automatically. This is one that I practice in my daily life, and can help to cultivate a deep sense of safety and nervous system ease within yourself. With regular practice, neural pathways become strengthened and you may start to notice you feel more balanced and more at ease throughout the day, experiencing anxious or stressful situations from a place of regulation or care for your experience. If you've enjoyed this practice today, I'd love for you to share your experience with me in the classroom comments.
Lección 5
Dissolve Anxiety Instantly With Your Breath
A scientifically proven (check out Huberman's work on this) breath practice to instantly dial down anxiety, and balance your nervous system. This is a breathing technique that your body does naturally in its sleep to keep your nervous system balanced. You may have practiced this technique during a Yoga Nidra practice, but I have adapted it with a visualisation twist to make it even more regulating when used during the day. Sometimes breathwork, when practiced “in the moment”, can feel like it doesn’t work as well because the energy is still mostly up in your mind, which is like fighting against the tide of ease that you’re trying to create. So, the visualisation keeps your mind focused whilst your body relaxes into the breath. I hope you enjoy this one, its a favourite of mine! Let me know how you find it in the classroom comments.
Lección 6
Become The Calm By Embodying Equanimity
This practice draws from polyvagal theory, and I’ve created it to build on the previous 5 days of practices. I have created it with the intention of supporting you to relate to your physical environment in a more helpful and equanimous way. So, no matter what is going on around you, you can be the stillness in that moment. This practice can help you to internalise the message that nervous system safety exists within yourself, and offers a handy visualisation so you know where to find that sense of safety when you wish to call upon it.
Lección 7
Reset Your Nervous System With Rotation Of Consciousness
This practice is inspired by a Yoga Nidra rotation of conciousness, but adapted to be a really quick (but effective) refresh of your entire being...your mind, body and spirit! This practice may feel like a warm bath softening each aspect of your being as you bathe in pure awareness. This short practice can be done whenever you need it, to help you move back into your day with deeper clarity and ease. It can equalise sympathetic dominance in your nervous system, allowing the parasympathetic nervous system to kick-in and soothe your whole being. Let me know about your experience of this practice today, by sharing with me in the comments. Thank you for sharing this space with me & completing the course! If you've enjoyed this course, I'd be grateful if you could rate and review, as it really helps with reaching others who may also need some nervous system reset tools. Take care.
