Lección 1
10-Minute Body Scan For Full Awareness
Begin your journey by exploring the foundation of somatic mindfulness & body awareness. When life feels stressful or overwhelming, it’s common to disconnect from our physical sensations as a way to cope. Over time, this distance can make it harder to understand what we truly need. In this session, you’ll be gently guided to reconnect with your body through a mindful full-body scan, cultivating interoception — the ability to sense what’s happening within. As you notice sensations with curiosity and compassion, you’ll begin to release subtle tension, rebuild the bridge between mind and body, and rediscover your body as a safe and grounded home.
Lección 2
5-Minute Breath Awareness Meditation
**Day 2 – The Breath as Your Anchor**
Today’s session explores the breath as a powerful bridge between body and mind. Our breathing naturally reflects our emotional state — quick and shallow when stressed, slow and steady when calm. By bringing gentle awareness to your natural rhythm, you can begin to soothe the nervous system and restore a sense of safety within. This meditation invites you to observe each breath without control or effort, using it as an anchor to return to presence. As you breathe with awareness, you’ll cultivate inner balance, calm the mind, and reconnect with the grounded steadiness that’s always available beneath the surface of daily life.
Lección 3
Progressive Muscle Relaxation For Calm
Today’s practice focuses on how stress and emotion are held within the body. When life feels heavy or demanding, our muscles instinctively tighten to protect us — shoulders lift, jaws clench, and bellies brace. Over time, these patterns can become so familiar that we forget what true ease feels like. In this session, you’ll be guided through a gentle, step-by-step muscle relaxation to notice the difference between holding and letting go. As you soften with each breath, you’ll begin to send signals of safety to your nervous system, inviting calm, balance, and a deep sense of physical and emotional release.
Lección 4
Grounding Meditation: Connect With The Earth
Grounding is the practice of returning to the here and now — reconnecting with the steady support beneath you when life feels overwhelming or fast-moving. When we’re anxious or stressed, our awareness often drifts upward into thoughts and tension, leaving us feeling disconnected or unanchored. By bringing gentle attention to the body and the earth’s support, we remind the nervous system that it’s safe to slow down and settle. In this meditation, you’ll use breath and visualization to feel rooted, supported, and at home in your body. As you connect with the earth’s stability, you’ll begin to restore balance, build inner resilience, and rediscover the deep sense of belonging that comes from being fully present.
Lección 5
Explore Emotions With Somatic Mapping
Today’s session invites you to explore emotions as physical experiences rather than stories to solve. Every emotion expresses itself through the body — tension, warmth, heaviness, or movement — and by noticing these sensations with gentle curiosity, we begin to regulate the nervous system and deepen self-understanding. This shift from why we feel to how we feel helps create space between emotion and reaction, allowing feelings to move through rather than stay stuck. In this meditation, you’ll be guided to sense emotions as waves of energy within the body — rising, shifting, and softening — while cultivating compassion and trust in your body’s natural capacity to process and release what it holds.
Lección 6
Somatic Meditation For Emotional Release
Emotional release is the body’s natural way of completing cycles and restoring balance. When challenging experiences remain unresolved, their energy can linger in the body as tension, fatigue, or emotional numbness. Through mindful awareness, gentle breath, and subtle movement, we create space for that stored energy to soften and move again — not by forcing, but by allowing. In this session, you’ll be guided to listen to your body’s cues with safety and compassion, honoring whatever sensations or emotions arise. As you trust your body’s wisdom to unwind at its own pace, you invite renewal, spaciousness, and a deeper sense of calm from within.
Lección 7
Gratitude Meditation For Daily Reflection
As this 7-day journey comes to a close, today’s practice invites you to pause, reflect, and integrate what you’ve learned. Gratitude is more than a thought—it’s a somatic state that signals safety to the nervous system, helping the heart steady, the breath deepen, and the body relax. In this session, you’ll be guided to cultivate appreciation for yourself, your body, and the small gifts of daily life. By resting in this awareness, you strengthen emotional resilience, nurture inner peace, and allow the insights of the week to settle into lived wisdom, supporting a lasting sense of balance, self-compassion, and connection.
