Lesson 1
Why Not To Panic
Panic and overthinking don’t make us safer — they disconnect us from the body and increase stress.
In this first session of Don’t Panic, you’ll learn why panic is not a helpful survival strategy, and how it differs from true calm. You’ll understand the difference between fear-driven freeze and a state of felt safety and connection.
Through a short, gentle practice, you’ll be guided back into your body with:
grounding and sensing support
releasing tension through the breath
calming touch with a hand on the heart
You’ll also be introduced to a simple but powerful key question that can support you in moments of fear, uncertainty, or overwhelm — not by numbing or distracting, but by meeting yourself with care.
Key insight of this session:
Freeze is survival. Calm is connection.
This session lays the foundation for the entire course and offers a first reliable way to return from panic into presence — again and again.
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Lesson 2
Breath & Body – Coming Back To Safety
The body is the doorway to presence — and to safety.
In this session, you’ll explore how the nervous system responds to fear, and how the body can be gently guided back from tension or shutdown into connection. You’ll learn why safety cannot be thought, but must be felt — and how breath, touch, and sound can help the body remember this.
Through a simple, accessible practice, you’ll experience:
• how slow, natural exhalation supports the parasympathetic nervous system
• how gentle touch sends signals of safety to the body
• how humming creates vibration that can soothe and regulate the nervous system
You’ll also deepen a key question from Session 1 and learn how to use it in embodied ways:
“What can I do right now, in this moment, to feel a little better?”
This session gives you practical tools to return to calm — not by forcing relaxation, but by supporting the body’s natural pathways to safety.
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Lesson 3
Meeting Fear With Compassion
Fear is not a failure.
It is a natural response to uncertainty.
In this session, you’ll explore how to meet fear with kindness instead of resistance or suppression. You’ll learn why fear is not a weakness, but a protective signal — and how compassion can soften its intensity and help you stay connected rather than overwhelmed.
Through a gentle, body-based practice, you’ll experience how:
self-compassion can calm and stabilise the nervous system
sensing comfort or neutrality in the body can create inner support
simple phrases of kindness help you feel accompanied rather than alone
gentle movement, touch, or vibration can soothe fear from the inside out
This session is not about making fear disappear.
It is about changing your relationship with it — so fear no longer isolates you, but can be held within a wider field of care, presence, and inner safety.
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Lesson 4
Trust & Surrender
There are moments in life we cannot control the outcome — and trying harder only creates more tension.
In this session, you’ll explore the difference between control and trust, and between survival-based freeze and living surrender. Inspired by the yogic principle of Iśvara praṇidhāna — surrender — you’ll learn how letting go can be an active, alive, and supportive experience rather than a shutdown.
Through grounding, breath, imagery, and an optional gentle mantra, you’ll experience how:
releasing the need to control can soften fear and tension
surrender differs from freeze by keeping the body open and present
trusting support — the ground, the breath, or life itself — can bring deep calm
simple words or images can help the body rest in a sense of being held
This session invites you to rest in trust — not by giving up, but by allowing yourself to be supported, moment by moment.
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Lesson 5
Everyday Integration
True resilience is built in everyday life.
In this closing session, you’ll bring all the practices of this course together and learn how to weave calm, trust, and connection into your daily routine. You’ll discover that returning to safety doesn’t require big techniques — it often happens through small, nurturing choices.
You’ll be guided to create your own personal toolbox for moments of fear, stress, or uncertainty, including:
• grounding and body awareness
• breath, humming, and gentle regulation
• self-compassion and supportive inner language
• trust and surrender through imagery or mantra
You’ll also explore everyday resources that support you — such as nature, warmth, touch, connection, or simple sensory experiences — and learn how to recognise what truly helps you feel better, even in small ways.
Guided by the key question “What can I do right now, in this moment, to feel a little better?” this session empowers you to support yourself with clarity, kindness, and presence — wherever you are.
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