Les 1
Introduction Day
Welcome to the course. Today we begin by gently exploring what to expect over the next 10 days and introducing the four guiding principles that will support your journey.
You might like to have a pen and paper handy to note down the principles so they can settle and “bob around” in your awareness as you move through each day. If not, don’t worry — I’ll be reminding you of them throughout the course, helping them become a natural part of your practice.
This session is about creating a soft, spacious container for your journey, allowing you to arrive fully, be present, and open to the process of reconnecting with yourself and the deeper Source within.
Les 2
Internal Family Systems
Day 2: Exploring Your Inner Parts (Internal Family Systems)
When we notice a strong emotion, it’s easy to say, “I am feeling …” — but that isn’t the whole story. That feeling belongs to a part of you, not the entirety of who you are. Other parts of you may feel differently, hold space, or carry wisdom you haven’t noticed yet.
Today, we begin exploring the many parts of yourself — the ones that feel, the ones that protect, and the ones that can guide you through inner tension and conflict. By recognizing all your parts, you can learn to navigate life more consciously and stay connected to your deeper Self, even when emotions run high.
This session is an invitation to witness yourself with curiosity and compassion, noticing how different parts show up, and discovering the inner allies you may not have met before.
Please note: This track may include some explicit language.
Les 3
Meeting Your Shadows -Using Archetypes
Meeting Your Shadows – Using Archetypes
Much of who we are can remain hidden — our shadow sides. Sometimes we’re unaware of them; sometimes we notice them but prefer to ignore them. Pretending they’re not there doesn’t help, because these parts influence our thoughts, feelings, and actions, often creating inner tension or conflict.
Today, we explore four archetypes — The King/Queen (Ruler), The Hero/Warrior, The Lover, and The Sage — and their shadow sides. These archetypes represent wonderful qualities within us, but each has a shadow: the sides we may resist, fear, or disown.
In the first part of this session, we look at the archetypes and their shadows. In the second part, we explore why these shadow parts exist — where they come from, and what they are trying to protect or teach us. Recognizing these aspects of ourselves is not about judgment; it’s about understanding and integration.
This session invites you to meet your shadows with curiosity and compassion, allowing these hidden parts to guide you toward greater self-awareness, presence, and wholeness.
Please note: This track may include some explicit language.
Les 4
Stepping out of The Drama Triangle
The Drama Triangle describes the habitual roles we unconsciously step into — patterns often formed in childhood that continue to shape our interactions and inner life. These roles can keep us feeling stuck, reactive, or pulled away from our sense of presence.
Today, we bring gentle awareness to the roles we’ve played — in childhood and in the present — and explore why these patterns arose. This isn’t about blame; it’s about understanding how these habitual dynamics influence our thoughts, emotions, and behaviors, and learning how we might step out of them to experience more freedom, choice, and inner calm.
Please take a moment to notice where you may recognize these roles in your life. By seeing them clearly, we begin the process of integration, allowing previously unconscious parts of ourselves to become conscious allies rather than hidden drivers of tension.
Thanks to Aimee Lea Frances for the music, “Thank You for My Life”, which accompanies this session beautifully.
Les 5
Meeting Our Needs Using Non-Violent Communication
How often do we stop to notice our own needs? Do we really know them, acknowledge them, or even allow ourselves to admit them? Many of us move through life without conscious awareness of what we truly require to feel nourished, safe, and whole.
Today, we explore our needs and how to bring them into conscious awareness. Using the Non-Violent Communication (NVC) model, we will look at how to recognize our needs clearly, connect with them compassionately, and express them in ways that honor both ourselves and others.
This session is an invitation to practice presence and honesty with yourself, to meet your inner experience with curiosity, and to learn how conscious communication can help reduce inner tension and cultivate integration.
Les 6
Living From The Heart - Connecting To Yourself
How can we truly connect with others if we are not fully connected to ourselves? Today, we turn inward, exploring the heart as the gateway to authentic presence, self-awareness, and wholeness.
Living from the heart means connecting with your truth — including the feelings and pain you may have been avoiding. Often, we push away what feels too raw or uncomfortable, tucking it into the shadows. But these very parts of ourselves hold essential wisdom, guiding us toward integration and deeper presence.
In this session, we invite you to gently meet your emotions with curiosity and compassion. By allowing yourself to feel fully — both joy and discomfort — you strengthen your connection to your deeper Self. From this place of openness and presence, authentic love, compassion, and ease naturally flow outward.
Les 7
Starlight Meditation
Building on yesterday’s exploration of living from the heart, today we offer a meditation to connect with the radiant essence of who you truly are — your inner Starlight.
This guided meditation invites you to settle into presence, allowing your awareness to expand beyond habitual patterns and reconnect with the light, calm, and clarity that resides within. It is a reminder that your true Self is always accessible, even amidst life’s challenges.
You can listen to this meditation anytime — whether as part of this course or on its own — as a gentle practice to return to your inner heart and your innate wholeness.
Les 8
Who Am I? Using Self-Enquiry Method
Who are you, really? Many answers may arise immediately when you ask yourself, “Who am I?” — but are these answers truly who you are, or are they simply the layers we’ve collected over time?
Today, we explore the Self-Enquiry method, a practice used by spiritual teachers for centuries to gently peel back the layers of identity, belief, and conditioning. This method invites you to look beyond the roles, thoughts, and stories you identify with, revealing the deeper, timeless Self that has always been present.
Through this inquiry, you begin to notice that you are far more expansive than the labels, judgments, or patterns you might carry. This is an invitation to meet yourself with curiosity, presence, and openness — to discover the truth of who you truly are.
Les 9
The Self - Embracing Who You Truly Are
As we continue the journey of uncovering your true Self, today we explore the profound understanding that your Self includes all of you — exactly as you are. Every thought, emotion, and experience is part of this whole. Every part of you — even the parts you resist or overlook — belongs.
This session invites you to meet yourself fully in the present moment, with curiosity, compassion, and acceptance. There is nothing that the “I am” is not. By embracing all aspects of yourself, you move toward integration, presence, and a deeper connection to your inner wholeness.
Thanks to Olivia Fern for the music, “Since The Beginning”, which supports this session beautifully.
