Lezione 1
Understanding Inner Safety
In this opening lesson, you’ll explore what it really means to feel safe in your body, and why anxiety and background tension can persist even when life seems okay. You’ll learn how your nervous system is constantly scanning for safety, why the body responds to felt experience rather than logic, and how past experiences shape your current sense of ease or alertness. This lesson lays the foundation for the course by helping you understand that safety is something the body learns through "felt experience"—and that simple, repeatable practices can begin to shift your system toward greater steadiness and support.
Lezione 2
Coming Into The Room
This simple practice helps you arrive fully in your body when entering a space. By gently orienting and reconnecting with your surroundings, you give your nervous system a chance to settle and recognise that you are here, now, and safe enough to land.
Lezione 3
Settle And Notice
This short practice helps you gently come back to your body by noticing simple points of contact and support. Rather than trying to change how you feel, you’ll learn to pause, sense what’s here, and allow your system to settle in small, natural ways. It’s a simple but powerful way to begin feeling more present, grounded, and connected in the moment.
Lezione 4
Ground Through The Feet
This practice helps you connect with a simple, reliable sense of support through your body by bringing attention to your feet. By gently pressing into the ground and feeling what’s beneath you, you give your system a clear signal of steadiness and stability, helping to ease tension and bring you back into the present moment.
Lezione 5
Slow And Soften
This practice uses a longer, slower exhale to help your body soften and settle. By gently extending the out-breath and allowing the body to release tension, you give your nervous system a clear signal that it’s okay to let go. It’s a simple way to ease activation, support regulation, and create a sense of calm from the inside out.
Lezione 6
Shake And Re-Set
Have you ever noticed how animals often shake after a threat has passed? It’s a natural way the body releases stress and resets the nervous system. As humans, we don’t always complete that process, and tension can remain held in the body after intense or stressful experiences. This practice gives you a simple way to do just that—through gentle shaking, you allow built-up energy to move and discharge, helping your system shift out of holding and into a more settled, balanced state.
Lezione 7
Containment
Have you ever noticed how, in moments of stress or overwhelm, everything can feel a bit too much… as if your experience is spilling out in all directions? This practice offers a way of gently holding yourself—literally and emotionally—so your system can feel contained rather than overwhelmed. Through simple, supportive touch, you create a sense of boundary and steadiness in your body, allowing what you feel to be held, met, and softened from within.
Lezione 8
Get Close To How You Feel
Have you ever noticed how quickly we move away from what we’re feeling—distracting ourselves, analysing it, or trying to change it? This practice invites you to do something different: to come a little closer. Not to fix anything, but to gently notice what’s actually happening in your body. As you do, you begin to build a more supportive relationship with your experience—one where you can listen, respond, and discover that your body has its own deeper wisdom.
Lezione 9
Release What You've Been Holding
Have you ever noticed how your body can hold onto tension without you even realising it—tight shoulders, clenched hands, a sense of bracing that just stays there? This practice is based on the "stress completion cycle" and gives you a direct way to feel that holding… and then let it go. By gently tensing and releasing, you allow your body to complete that cycle, sending a clear signal that it doesn’t need to keep holding on. It’s a simple but powerful way to shift both physical tension and the underlying stress that comes with it.
Lezione 10
Enoughness Pause
Have you ever noticed how often there’s a quiet pressure in the background—something in you saying you should be doing more, getting it right, or being better? This practice offers a pause in that pattern. By gently stepping out of self-demand and into a moment of “enoughness,” you give your nervous system a break from constant evaluation. Psychology shows that when we reduce self-pressure and meet ourselves with acceptance, the body settles, stress reduces, and we function more effectively. This is a simple but powerful way to interrupt that inner drive—and experience what it feels like to be here, as you are, and enough for this moment.
Lezione 11
Show Your Feelings Support
Have you ever noticed how quickly we move to override or dismiss what we’re feeling—telling ourselves to get on with it, calm down, or push through? This practice offers something different. Instead of moving away, you begin to actively support what you feel. Through simple gestures and steadying words, you show your system that it’s not alone—that whatever is here can be met, held, and responded to. And when feelings are supported rather than resisted, they often begin to soften and shift in their own time.
Lezione 12
Steadying Words With Belly Breathing
Have you ever noticed how the way you speak to yourself can either steady you… or quietly unsettle your whole system? The inner critic doesn’t just stay in the mind—it lands in the body. This practice brings together gentle belly breathing with simple, steadying words, giving your system something different to receive. As your breath softens and your words become more supportive, you begin to create a felt sense of safety from the inside out—one where your body can settle, and you can feel more on your own side.
Lezione 13
Return To What Helps
Have you ever noticed how easy it is to get pulled into what’s difficult—and then feel stuck there? This practice offers a different way of being with your experience. Instead of trying to get rid of what you feel, you gently learn to touch into it… and then return to something that helps. This back-and-forth builds your capacity to stay present without becoming overwhelmed, showing your system that you’re not trapped in the discomfort—you can come back. Over time, this creates more space, more choice, and a deeper sense of steadiness.
Lezione 14
Living From Inner Safety: Reflections And Moving Forward With Agency
As you come to the end of this course, this is a moment to pause and take in what you’ve experienced. You may notice that feeling safer in your body isn’t something you’ve had to force—it’s something you’ve begun to allow, through small, real moments of support, awareness, and return. These practices don’t stay here; they begin to move with you into your life—helping you steady yourself, hold your boundaries, respond differently to stress, and be more on your own side. This is not an ending, but a beginning. A set of simple, powerful tools you can come back to—again and again.
Lezione 15
Noticing What's Okay - Resourcing
Have you ever noticed how the mind can so quickly go to what’s wrong, what’s missing, or what feels off? This is part of our natural negative bias—but it can leave the body feeling on edge. This practice gently invites something different. By noticing what’s okay—small moments of steadiness, neutrality, or ease—you begin to give your system a fuller picture of what’s here. And as that lands, your body receives a different message… one that supports settling, safety, and a more balanced experience of life.
Lezione 16
Living From Inner Safety - Reflections And Moving Forward With Agency
As you come to the end of this course, this is a moment to pause and take in what you’ve experienced. You may notice that feeling safer in your body isn’t something you’ve had to force—it’s something you’ve begun to allow, through small, real moments of support, awareness, and return. These practices don’t stay here; they begin to move with you into your life—helping you steady yourself, hold your boundaries, respond differently to stress, and be more on your own side. This is not an ending, but a beginning. A set of simple, powerful tools you can come back to—again and again.
