Program Content
Arriving Here
A gentle introduction to presence and intention-setting for your 21-day journey.
The Breath as Anchor
Discover how breath can ground you in the present moment.
Body Scan Basics
Learn to listen to your body's signals with a guided body scan practice.
Naming Emotions
Build your emotional vocabulary and learn the power of naming what you feel.
Grounding Techniques
Explore the 5-4-3-2-1 method and other grounding practices for moments of distress.
Safe Container
Create a mental safe space you can return to whenever you need comfort.
Rest Day — Integration
Pause, review your first week, and let insights settle.
Window of Tolerance
Understand your nervous system's comfort zone and how to gently expand it.
Self-Compassion Practice
Learn Kristin Neff's three pillars of self-compassion.
Boundaries as Self-Care
Explore what healthy boundaries look like and why they matter.
Values Exploration
Identify your core values and how they shape your decisions.
Somatic Awareness
Deepen your connection to physical sensations as emotional data.
Emotional Regulation Toolkit
Build a personalized set of strategies for managing intense emotions.
Rest Day — Mid-Journey Check-In
Halfway through. Pause and honor how far you've come.
Attachment Patterns
Understand how early relationships shape your connections today.
Inner Parts Work
Explore the idea that we contain many 'parts' with different needs and voices.
Nervous System States
Learn about the polyvagal theory and its three states.
Gratitude & Appreciation
Practice gratitude as a nervous system regulation tool.
Relational Repair
Explore how to navigate ruptures and repairs in relationships.
Creating a Sustainability Plan
Design a personal practice plan for life beyond the 21 days.
Closing Ceremony
Honor your journey, celebrate your growth, and step forward with intention.