Tune Into Your Nervous System: Discover Its Rhythm and Movements!
Below you'll find all the materials you need to get started this week.
Inside the program I’ll show you how to trust signals that are coming from inside, from your own nervous system. At the heart of your journey is dedicating some time everyday to explore simple practices that are based in adaptive yoga and self-awareness.
It’s a transformational process, to step back and gain new insight into your own system and needs so you can build a stronger foundation in supporting yourself and others.
Remember, I created this course for anyone that is dedicated to personal self exploration through building their inner strengths of self-awareness, self-acceptance and kindness. And it’s also for professionals that integrate Mindfulness into their work with others.
You'll also have an opportunity to book a 1:1 chat with me to make sure we've covered everything.
How This Program Works
I designed this program with you in mind. I meet with you live to make sure you get all your questions answered, and to help you get as much support as you need.
While the core curriculum is the same in each program, our time together, is unique to you, and your community of peers for this round.
Okay. Let's get into it. Here's how the program works:
How to Contact Me
Reach out anytime if you have a question. The best way to contact me is by e-mail. You'll generally get a reply within 24 hours.
My email address is: firstname.lastname@example.org
Here are the dates for our course, Tune Into Your Nervous System: Discover Its Rhythm and Movement. Be sure to add them to your calendar.
Live Course Sessions via Zoom: Tuesdays, 1:00 - 2:30 pm (plus 15-minutes at end for any questions).
- June 5 - Introduction: 1:00 pm - 2:30 pm
- June 12 - Session One: 1:00 pm - 2:30 pm
- June 19 - Session Two: 1:00 pm - 2:30 pm
- June 26 - Session Three: 1:00 pm - 2:30 pm
- July 2 - Integration Week: We won't meet on July 3.
- July 10 - Session Four: 1:00 pm - 2:30 pm includes Live Q&A
- July 17 - Session Five: 1:00 - 2:30 pm
- July 24 - Session Six: 1:00 - 2:30 pm
Please note there is a 15 minute buffer for all course calls. That means we have 15 minutes of time after our course call time to wrap up.
I also like to be available in case a question comes up. Drop by, check in, say hello! These are simply office hours where I answer any questions you have.
Live Office Hours via Zoom
Because of the intimate nature of this course, you'll receive a 30-minute weekly individual session with me in place of Live Office Hours. There is a 15-minute buffer to wrap up our call. We will not meet one-on-one during Integration Week.
Our One on One Call Time
Near the end of the course you'll get a link to schedule your one-on-one session with me to continue your learning in daily life.
Prep Your Tech
(1.) Right now, download and login to Zoom. (It's free.)
(2). Use this quick guide to make sure you've got the right tech setup.
Don't ever hesitate to ask me a question or share your candid thoughts. Simply reply to this email, or any email I send during the program.
Where We'll Meet for The Live Program
We'll use Zoom to connect via live video. You'll be able to see me. I'll be able to see you. I'll be able to share my screen, and you'll be able to share yours. Keep in mind, the program also comes with a recording of everything we do. (Important Note: I recommend you use the video option, but you can also call into Zoom using any phone line. (That's one of the reasons I picked Zoom. It's been reliable for me, and I like to use tools my clients can easily use too!)
How To Connect For Our Live Calls
- Zoom Video. This is how you join all calls: https://zoom.us/j/7831347398
- (If you have issues with video, call in. +1-783-134-7398, PIN:7831347398#)
How To Prep For The Program
- Be sure to add our sessions to your calendar, including live office hours.
- There is also a great recorded interview with Deb Dana. You can watch it here. You can find the transcript here.
Inside the portal, I'll include a recording of the entire program (video, audio and transcription); any materials and resources we reviewed + any bonus materials - specific to this round.
An Overview of How We'll Move Through the Program
The Course Flow
You'll find a recorded interview with Deb Dana, LCSW, a guest expert, to help you gain clarity. She trains clinicians in how to regulate themselves. Deb co-authored a book with Stephen Porges, PhD., Clinical Applications of The Polyvagal Theory: The Emergence of Polyvagal-Informed Therapies (forthcoming from W.W. Norton).
Then, in each session there will be live integration experiences to bring the learning home. These may include tools of yoga such as breathing and meditation exercises; gentle movement; self-reflection; journaling and sharing. Each week, you’ll have recorded practices that are integral to understanding this material experientially, more from the inside out.
Our first group meeting, June 5th, will be an orientation process. During the week of August 6th, we’ll meet 1:1, to support you in wrapping up the course and taking the next step.
In addition, we’ll meet together live for 6 sessions.
A quick overview on how each week works: We’ll meet for an orientation, then have the first 3 sessions, followed by a week “off” to implement. Then, we'll resume meeting for the remaining 3 session, then meet 1 to 1 during our last week.
The week off is important time. It allows time for learning to digest, to apply new understandings and to have some breathing time to come back refreshed.
I’ll have a regular office hour if you have a question or want to connect.
There will be also be a live Q&A with Deb Dana during the course.
Things To Consider When Building Your Personal Practice
Follow a practice that you enjoy about 4 times a week to let the experience land. This supports you in building a personal practice.
Think about when you'll want to do practices, 15 - 20 minutes or so. Is it easier to set aside time when you start the day or before a meal? Find a time to be consistent. It helps you follow through.
I'll give you practices inside the program to try, so you can see what works for you.
Live Session Best Practices
Set aside 30 minutes before our live sessions to get familiar with specific content for the session.
Journal to keep notes and record your insights and questions. Journaling helps the brain integrate what you're taking in. You'll use your journal in our live sessions too.
Hours You Should Reserve Each Week To Complete The Program
To make this investment meaningful, you’ll want to dedicate about 4 hours per week. If you are unable to make this commitment then you’d be better served to participate another time.
How long does it take to see a difference? If you apply yourself to daily practice, meet with your Practice Partner weekly, and attend the live sessions, you should start to see a difference within a month or less.
Items You'll Receive in The Mail
- a small gift that we'll use in the course, a wooden mannequin.
- a journal you can use during the program.
- a spiral notebook for mapping your nervous system states.
- a set of markers to use in mapping states.
You'll connect with a practice partner each week for about an hour. Figure out a time to connect with your partner, either live, by phone or Zoom. Really rich time to share. Reflections for sharing with your partner, are listed in the file, Preparation and Reflection, each week.
Here's how to connect: