Take Up Space - A Neuroscience Reset For Voice, Body & Power

This 7-day course is a gentle, empowering journey to help you take up space — not just physically, but emotionally, energetically, and vocally.

If you’ve ever felt the need to shrink, stay quiet, or hide parts of yourself to feel safe, this course is for you.
Through daily somatic practices rooted in nervous system regulation, trauma healing, and the Felt Sense approach, you’ll reconnect with your right to exist fully, with softness, power, and inner permission.

Across these 7 days, you'll be guided through short but powerful sessions to help you:
• Reclaim your presence without apology
• Feel your physical and energetic boundaries
• Use your voice with authenticity and confidence
• Move through the world with grounded worthiness
• Recognize and gently shift the beliefs that cause shrinking
• Anchor into your “why” — your purpose for expanding
• Integrate it all with tools you can return to anytime

This is a trauma-informed, compassionate space where nothing is forced. Each practice meets you right where you are.

This course is for you if you're:
• Healing from people-pleasing, perfectionism, or self-doubt
• Wanting to feel more confident, embodied, and visible
• Ready to show up more fully — in life, work, or relationships
• Craving a deeper sense of internal safety and enough-ness

You are not too much. You are just enough.
And it’s safe to take up space.

Lección 1: You Are Bigger Than You’re Allowing Yourself To Be

Our first day together invites you to gently explore where you might be shrinking in your life and to awaken the desire to expand your presence. Through a soothing body scan and visualization, you will begin to feel how much space you naturally take up, more than you may realize. This practice sets the foundation for reclaiming your full size, inside and out.

Lección 2: Sensing Your Edges

In this practice, we explore the physical and energetic edges of your body — the subtle boundary between where you end and the world begins. When trauma, stress, or people-pleasing blur our internal borders, we may shrink ourselves to stay safe. This session offers a somatic reset: a gentle but powerful invitation to feel where you begin and end.

Your edges are not barriers — they are invitations to take up the space that has always been yours.

Lección 3: Voice As Power

Today’s focus is on your voice — not just as a tool for speaking, but as a powerful instrument of presence, boundary, and truth. When we use our voice intentionally, we activate the vagus nerve, signal safety to the nervous system, and begin to reclaim the space we occupy.

Through breath and sound, we’ll explore how humming and speaking simple affirmations like “I take up space” can shift your internal state. Whether quiet or loud, your voice deserves to be heard.

Optional invitation: Speak one truth out loud today — to yourself or someone else.

Lección 4: Movement: Walking As if You Belong

Today’s practice is an invitation to embody your right to take up space — not just in stillness, but in motion. Through mindful walking and grounded posture, we explore what it feels like to move as though you truly belong.

Your body carries deep wisdom about safety, presence, and power. When you walk with intention — chest open, head tall, steps steady — something begins to shift inside and out. This isn’t about performance, but about reclaiming your space in the world through slow, conscious movement.

Let this be a reset for your relationship with posture, presence, and the quiet authority of walking fully as yourself.

Lección 5: Catching The Shrinking: Befriending Limiting Beliefs

Today is about recognizing the quiet, internal moments when we begin to shrink — physically, vocally, or emotionally. We’ll gently explore the beliefs that lead us to hold back, using a guided self-inquiry.
This practice invites compassionate awareness and opens the door to a powerful reframe: When I take up space, I create space for others.

Lección 6: The Bigness Has A Purpose: Your Presence Is A Gift

Today, we shift from fear to purpose. What if your full expression wasn’t self-centered, but deeply needed? Through gentle reflection, you’ll explore the ripple effect of your presence and how showing up whole creates space for others to do the same.

Let this affirmation guide you: “The world benefits when I show up whole.”

Lección 7: Integration & Closing: Making Space A Way Of Being

On this final day, we celebrate your growth. You’ll revisit breath, movement, voice, and visualization to anchor everything you’ve practiced. Today is not an ending—it’s a beginning. A new relationship with space, power, and self-expression.

Remember: You can return to any of these practices whenever you feel yourself shrinking again. What you’ve cultivated is always available.