Les 1
Coming Home To Your Body
On Day 1, you'll be guided through an orienting practice that helps create enough safety for your nervous system to soften, release tension, and recognize that it doesn’t have to be “on guard” in this moment.
As you reconnect with your breath, your body, and the sensations that arise, you begin to build the foundation for deeper change throughout the course.
Les 2
Recognizing & Melting Freeze
Today we explore the freeze response, one of the most misunderstood states of the nervous system. Freeze is not failure, shutdown, or weakness; it is the body’s intelligent way of protecting you when things feel too much, too fast, or too overwhelming.
In this session, you’ll learn to recognize the subtle signs of freeze and meet them with gentleness rather than pressure. Through micro‑movements, you’ll invite your system back into flow without forcing anything.
This helps your body thaw safely, slowly, and at its own pace. This practice teaches you that even the smallest shift can create space, warmth, and a sense of returning to yourself.
Les 3
Burnout: A Message From Your Body
Today we meet the landscape of burnout: the exhaustion that lives not only in the mind, but deep in the tissues, breath, and nervous system. Burnout is not a sign of weakness; it is a sign that your system has been carrying too much, for too long, without enough space to repair.
In this session, you are invited into deep rest. Your body is given permission to down‑shift, release pressure, and settle into a state where true restoration becomes possible.
This is a day of remembering that rest is not something you earn, but something your body is inherently worthy of.
Les 4
The Healing Powers of Vibration
Today we explore how sound and vibration can gently support your nervous system. Sound has the ability to reach places in the body that words and movement sometimes cannot. It softens tension, helps the breath deepen, and offers your system cues of safety through resonance.
In this session, you’ll be guided to feel how vibration moves through your tissues. Through humming, your body is given a chance to unwind from the inside out.
This is a day of remembering that regulation doesn’t always come from effort. Sometimes, it comes from allowing yourself to be supported by vibration, rhythm, and resonance.
Les 5
A Felt Sense Of Belonging
On day 5, we explore grounding as a felt sense of belonging in your own body.
Grounding is the experience of being supported, held, and connected to something larger than your tension or your thoughts. Grounding helps soften hypervigilance and quiet internal pressure.
In this session, you’ll be guided to sense the subtle ways your system responds when it feels supported.
Belonging begins inside the body.
Les 6
Everyday Regulation
On Day 6, you’ll explore simple, accessible tools that help your system shift gently in real time. These micro‑practices are designed to be woven into daily life without effort or pressure.
Regulation doesn’t only happen in long practices or quiet spaces; it happens while you’re moving through life, responding to stress, navigating emotions, or simply trying to stay present.
This day helps you build a sense of “I can support myself, even in small ways.” Over time, these tiny moments of regulation accumulate, creating more steadiness, resilience, and inner space.
Les 7
Meeting Your Emotional Edges
Today we explore emotional edges through the lens of parts work and the window of tolerance.
Emotional edges often appear when a part of you feels overwhelmed, unseen, or unprepared. Instead of pushing past these edges or collapsing into them, we meet the parts that arise with curiosity, warmth, and pacing.
You’ll learn to sense which part of you is activated and how each part communicates through sensation, breath, and emotion. By acknowledging these parts gently, your system begins to feel accompanied rather than alone.
This session also introduces the practice of expanding your window of tolerance by offering each part enough support, breath, and grounding to stay present for just a little longer.
Les 8
Rebuilding Capacity From Within
On day 8, we explore capacity through the lens of parts work and the window of tolerance. Capacity grows when each part of you feels seen, supported, and safe enough to stay present.
In this session, you’ll sense which parts of you show up when you approach your edges.
Through gentle pacing and somatic awareness, you’ll experiment with small, digestible moments of expansion. These micro‑experiences help your window of tolerance widen naturally.
Capacity grows relationally: when your parts feel accompanied. Today is about rebuilding that trust inside yourself.
Les 9
When The Body Integrates
Day 9 is integration day. Today is about weaving everything together by letting your system absorb what it has already experienced. Integration happens in the quiet moments: when the body has enough safety, space, and slowness to connect the dots on its own.
In this session, you’ll sense how the practices from the past days live inside you now: the grounding, the micro‑movements, the rest, the sound, the emotional edges, the compassion.
Instead of reaching for a new state, you allow your system to settle into what is already here.
Integration is a soft gathering. A remembering. A gentle stitching together of the pieces that have been shifting throughout this journey.
Les 10
Meet Your Embodied Self
On day 10, you meet the future version of you who has fully integrated these practices, who moves with more softness, who listens to their parts with patience, who honours their window of tolerance, and who trusts their own timing.
You’re not asked to become this future self today. You’re simply invited to sense them: to feel their presence, their posture, their breath, their way of being. Meeting them creates a bridge between where you are now and where you’re naturally heading.
This closing ritual helps your nervous system anchor into possibility, and we close off this 10-day journey with loving kindness.
