Lesson 1
Reconnecting With Body Safety
In this introductory module, you'll explore the concept of body safety, understand how emotional stress affects the nervous system, and learn why reconnecting with your body is essential for healing. Gentle techniques like deep breathing, sensory grounding, and mindful movement are introduced as tools to help you return to presence, calm, and inner stability.
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Lesson 2
Embracing Calm: The Butterfly Hug Technique
This lesson is on the Butterfly Hug—a gentle yet effective mindfulness technique that supports emotional balance and inner calm. This simple practice involves crossing your arms over your chest and lightly tapping your upper arms in a soothing, rhythmic motion. The movement engages both sides of the brain through bilateral stimulation, which can help ease stress, calm the nervous system, and bring you back to the present moment. The Butterfly Hug offers a nurturing way to reconnect with yourself through breath, awareness, and self-compassion.
Music from Munari at Uppbeat
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Lesson 3
Grounding Through The Senses – The 5-4-3-2-1 Technique
In this lesson, you'll be guided through the 5-4-3-2-1 grounding technique—a practical, sensory-based method to help calm the mind and reconnect with the present moment. By intentionally engaging your five senses, you’ll learn how to shift your focus away from overwhelming thoughts and back into your body. This simple yet effective practice is perfect for easing stress, finding clarity, and cultivating a sense of peace whenever you need it.
Music from Kevin MacLeod at Uppbeat
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Lesson 4
Grounding With Temperature – Finding Presence Through Warmth (Or Coolness)
In this calming and sensory-rich module, we explore how temperature can be a powerful tool for grounding and emotional regulation. Whether it's holding a warm cup of coffee, sipping soothing tea, or placing a cool cloth on your face, engaging with temperature mindfully can help anchor you in the present moment. You'll learn how simple physical sensations—like the heat of a beverage in your hands—can bring comfort, presence, and a sense of safety to your nervous system. This practice invites you to tune into how your body responds to warmth and coolness, and encourages you to explore what brings you calm, clarity, and connection throughout your day.
Music by Maksym Dudchyk from Pixabay
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Lesson 5
Legs Up the Wall – Embrace Calm And Stillness
In this relaxing session, you’ll explore the restorative practice of Legs Up the Wall (Viparita Karani), a gentle yet effective way to ease stress, calm the mind, and support circulation. Perfect for unwinding after a long day or travel, this guided experience offers step-by-step instructions and accessible modifications using a wall, chair, or props. Find your version of stillness and allow your body and mind to reset.
Music by Brock Hewitt, Stories in Sound on Uppbeat
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Lesson 6
Grounding Through The Body Scan – Find Calm Within
In this session, you’ll be guided through a simple yet powerful body scan—a mindfulness technique designed to ground you in the present moment by tuning into your physical sensations. Whether you're feeling anxious, overwhelmed, or just need to reconnect with yourself, this short practice offers a gentle reset. With your hand over your heart and another on your belly, you'll breathe deeply and release tension as you move attention through each part of your body. It's a calming tool you can return to anytime for greater awareness, presence, and peace.
Music: "A Gentle Song" composed by Music of Wisdom.
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Lesson 7
Grounding Through Nature – Root Into Calm
In this session, you’ll discover how connecting with nature can ground your body and soothe your mind. Whether sitting or standing, you’ll tune into natural sensations—earth beneath your feet, breeze on your skin, sunlight on your face—and visualize strong roots growing from your body into the earth. Like a resilient tree, you’ll feel anchored, supported, and steady, no matter what life brings.
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Lesson 8
Rock & Sway – Grounding Through Gentle Movement
In this session, you’ll explore the calming power of rhythmic movement through swaying or rocking—a simple yet deeply soothing grounding technique. Whether sitting, standing, or lying down, this gentle practice helps regulate the nervous system, release tension, and bring a sense of safety and calm. Rooted in instinctive self-soothing, rocking reconnects us with feelings of comfort and presence. You’ll be guided to pair movement with breath and sensory awareness, creating a deeply restorative experience you can return to anytime, anywhere.
Music from Uppbeat Brock Hewitt Stories In Sound
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Lesson 9
Grounding Through Breath Rhythm – 2x Breath
In this session, you'll learn the 2x breath technique—a simple and powerful way to calm your nervous system by making your exhale twice as long as your inhale. This gentle practice can be done anywhere, even in the middle of a stressful moment. With just a few rounds of mindful breathing, you’ll activate the parasympathetic nervous system, signaling safety and relaxation to the body and mind. Whether you're seated or lying down, eyes open or closed, this breath practice offers a quick reset and a path back to calm.
Music from Uppbeat Ben Mcelroy
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Lesson 10
Humming To Heal – Grounding Through Sound And Vibration
In this final session, we explore the gentle power of your voice as a grounding tool. Through humming or soft singing, you’ll discover how sound and vibration can calm the nervous system, regulate your breath, and bring comfort in moments of stress. As vibrations move through your chest, throat, and head, you’ll reconnect with your body and emotions in a deeply soothing way. This simple, joyful practice invites presence, self-expression, and inner peace, leaving you grounded and uplifted as we close our journey together.
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