Lezione 1
Quiet Mind, Peaceful Heart
This session introduces you to the heart of the course—learning to approach anxiety with care and kindness rather than pushing it away or trying to fix and figure it out.
On Day 1, we begin by grounding ourselves in the present moment. Through gentle practices and a heartfelt talk, you’ll learn how to meet anxiety, stress, and fear with kindness and care. Together, we’ll explore ways to reconnect with your body, nurture your nervous system, and create a steady, peaceful inner landscape. This session sets the foundation for embracing all parts of yourself, creating space for healing and calm.
You’ll also be introduced to the idea of somatic safety and the importance of nervous system regulation in creating a sense of calm. Shelby shares her own experience with relational anxiety and the profound shift that occurs when we choose to befriend our fear rather than fight against it.
Lezione 2
Letting Be
In Day 2, we focus on slowing down and giving ourselves space to tend to all that's here. Rather than pushing ourselves to let go, or trying to fix our feelings, we explore the power of letting be—honoring and accepting whatever arises in our bodies and hearts. By gently welcoming each emotion with kindness and curiosity, we create the foundation for lasting peace.
In this session, you’ll learn to offer yourself comfort with soothing phrases like “I am here with you, I see you, and I am listening,” and learn how to be present with your emotions without the need for quick solutions. This is about being at peace with the natural ebb and flow of life, knowing that whatever comes, you are OK. You'll also be guided through a steadying mindful and somatic practice to allow your body to rest into support as it weathers the storms.
Lezione 3
Embracing Change And Uncertainty
In Day 3, we explore the natural flow of change and how our bodies respond to uncertainty. We’ll dive into how anxiety arises from survival instincts designed to protect us but can become overwhelming when stuck in constant alert mode. Through a Transforming Presence practice, you’ll learn to lean into somatic nervous system regulation support and teach your body that it’s possible to rest and be present, even amidst life’s challenges. This session helps you reconnect with your body’s innate wisdom and reclaim a sense of safety, allowing you to respond to life with greater ease and stability.
Lezione 4
Creating Somatic Safety
In this session, we explore the concept of somatic safety—learning to support our nervous system and create a deeper sense of groundedness and steadiness in our bodies. We focus on developing the ability to notice and lean into both pleasant and unpleasant sensations, recognizing that healing happens through embracing all parts of ourselves. By using welcoming curiosity and leaning into the support of Transforming Presence nervous system regulation practice, we begin to re-teach our bodies to feel safe and supported. We also explore the wisdom our bodies carry and how each reaction and response, no matter how intense, is a call for love, safety, and care. Through gentle practices and a willingness to listen to ourselves, we open to the possibility of true healing and peace.
Lezione 5
Spaciousness Of The Heart
In this session, we explore the power of heart-centered practices to create emotional spaciousness, helping you hold both difficult emotions and moments of joy with greater ease. Drawing on the practice of loving-kindness, we discover how to offer ourselves warmth and compassion during moments of high fear and anxiety.
When fear grips us and our bodies feel constricted, it can be hard to find space for peace. Through this practice, you begin to cultivate an inner warmth that can soften the tightness, quiet the mind, and create the emotional spaciousness needed to breathe through difficult moments.
The warmth of loving-kindness rises and begins to soothe your heart. When we are suffering, we tend to close off to love—whether from others, ourselves, or something greater. This practice helps open us back up to that flow, offering relief not only to the mind but also to the body.
By practicing in this way, we not only soften the grip of our anxieties but also reclaim our ability to love and be loved, freeing ourselves from the cycle of stress and worry that can drain us.
Lezione 6
This And This: Even Though
In this session, we’ll explore how to hold complex emotions simultaneously—fear and hope, anxiety and calm—by expanding our capacity to stay present with all that we are feeling.
As we deepen our connection to somatic safety, we create more space within ourselves to experience both the difficult and the peaceful parts of life. In moments of emotional intensity, we can learn to hold contradictions, such as feeling anxious and still finding moments of ease.
Through the practice of pendulation, we will discover how to embrace the "even though"—acknowledging our discomfort while also recognizing our strength, calm, or support. By allowing ourselves to welcome both the grit and grace, we cultivate a sense of wholeness and resilience, creating room for peace even amid the challenges.
This session will guide you through practical exercises to help open the space in your body and mind for these simultaneous experiences.
Lezione 7
Coming Home
In this final session, we integrate everything we’ve learned throughout the week into a practice of deep connection and peace. As we cultivate nervous system regulation, we begin to feel more settled, soothed, and supported within our bodies and minds. Just as a guitar reaches harmony when its strings are in tune, our bodies, hearts, and minds can align to create a sense of balance and vitality.
Imagine a life where you can welcome everything—joy, pain, uncertainty—with steadiness and grace. In this session, we explore what it might feel like to live in harmony, to embrace your capacity for peace and ease, and to allow your nervous system to support you in creating the life you desire.
Together, we will sit with these questions: What could life look like as we grow more harmonious? What dreams might we dare to embrace? And how can we build a solid foundation in our bodies to hold that vision and allow it to unfold?
