Lesson 1
Begin With Noticing
Today we begin by gently turning our attention inward. Noticing is the first step in learning the language of your nervous system. Before we try to change anything, we simply get curious: What’s here right now?
This session will guide you through a short practice to begin sensing what it’s like to be in your body and what your body is communicating to you—in this moment, just as it is. We’re not analyzing or fixing. We’re just noticing, with kindness.
This simple act of noticing starts to build awareness and communicates to the body that you are ready to listen - a soft kind of listening that lays the foundation for inner safety and connection.
There is no right or wrong here. Just show up and be curious, the rest will come.
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Lesson 2
Grounding Through Contact
Today we explore grounding. But not as an abstract concept, more as a felt experience in the body.
Through simple practices using physical contact, such as connection with surfaces, we begin to anchor ourselves in the present moment.
Grounding through contact can offer a sense of support and stability to the nervous system, especially when things feel overwhelming or distant. You’ll be guided to gently notice how your body responds to connection, and how safety can be found in even the smallest points of contact.
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Lesson 3
The Language Beneath The Mind
Today we begin listening more deeply to the subtle, nonverbal language of the body.
Often this feels very different than our normal experience of "feeling". Beneath thoughts and stories, your nervous system communicates through sensations, impulses, and textures of experience.
In this practice, you’ll be invited to slow down and sense what’s underneath your mental narrative without needing to name it perfectly or analyze it - in fact, poetic words and fantasy words to describe what is going on can be helpful! This is where we begin to develop a kind of vocabulary of sensations in the body’s native language and cultivate a listening presence that brings inner regulation.
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Lesson 4
Feeling Without Fixing
Today’s practice invites you to meet your feelings - not your thoughts but your physical senations - with a sense of pure openness.
Without the need to change, fix, or push them away.
Often, our brain wants to quickly resolve discomfort or shift emotions, but simply allowing feelings to be present can create profound safety, inner trust and a sense of healing.
You’ll explore how to stay with sensations and emotions as they are, gently learning to hold space for whatever arises, and noticing how this changes your experience and connection to your body.
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Lesson 5
Meeting Sensations From Long Ago
Today’s practice invites you to gently meet sensations that may come from past experiences. Memories are stored not just in the mind but in the body.
These sensations might feel familiar or surprising, soft or intense.
We’ll approach them with gentle curiosity and care, without rushing into them or pushing away.
This mindful meeting can help bring awareness and safety to parts of you that have carried these sensations for a long time and help your body understand that the experience of it lies in the past.
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Lesson 6
Nervous System Rhythms
In today's session we explore the natural rhythms of your nervous system—the subtle cycles of activation and rest that flow through your body moment to moment. By tuning into these rhythms, you can learn to move with your nervous system’s natural pulse, rather than against it. This practice invites you to notice when your body feels ready to engage or needs to rest, helping you find a more balanced and responsive way of being.
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Lesson 7
Boundaries Of The Felt Sense
Today we explore the edges, or the boundaries,of your Felt Sense.
Where does this inner sense begin and end? By gently attending to these borders, you are deepening your awareness of yourself as a living, embodied being.
This practice invites you to notice how your Felt Sense interacts with the space around you and how these boundaries shift with your attention and experience. It’s an invitation to feel both contained and connected.
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Lesson 8
Beneath The Anxiety
Today we gently explore what sensations and message lie beneath the feeling anxiety. Anxiety often signals something important in the body or nervous system trying to be heard. And most importantly it is trying to protect.
This practice invites you to soften your attention and meet anxiety with curiosity and gratitude for all the information it is trying to get to you - noticing the physical sensations and subtle shifts beneath the surface.
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Lesson 9
Felt Sense Of Yes And No
Today we explore the subtle felt sense of “yes” and “no” within your body. This is a natural inner compass guiding you toward what feels right or not right. It almost is like what we call intuition just that you will learn how to always get a clear answer from your body whats for you and what is not. This practice invites you to notice how your nervous system signals openness or resistance, acceptance or boundary, through sensations and shifts. Learning to trust this felt sense helps you make clearer, more embodied choices.
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Lesson 10
Integration
This is the last day of our journey together. The practice today invites you to gently gather together everything you’ve noticed and learned throughout the past 10 days.
Integration is about bringing your awareness, sensations, and new skills into a whole, embodied experience. It is important for lasting change.
You’ll be encouraged to feel how these pieces fit together inside of you, supporting a deeper sense of inner safety and connection.
Thank you for walking this path with me.
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