In this course you will learn simple exercises and concepts to help you relieve stress and regulate your nervous system. You will have tools to help you know yourself, look after yourself, and meet the challenges of life with more ease and calm.
Welcome!
Down Regulation and Mind-Body Unity
Exploration 1: What You Think is What You Get!
Concept: Mind-Body Unity
Exploration 2: What do you notice?
Exploration 3: What happens when you move?
Concept: What You Think Is What You Get!
Concept: Interoception – the Felt Sense
Exploration 4: Constructive Thinking
Concept: Regulation
New Practice: TheCyCle
Module 1 Quiz
Home Practice Assignment
Practice 1: TheCyCle
TheCyCle (fully guided)
TheCyCle (partial guidance)
TheCyCle (counting only)
Agency and the Power of the Pause
Exploration 1: Following Instructions and Choice
Concept: More on Interoception - The Felt Sense
Exploration 2: Clap or Stamp!
Concept: The Pause, Choice, and Agency
Concept: The Prefrontal Cortex and the Limbic System
New Practice: CatPause! (Stages 1 and 2)
Practice: CatPause (Stages 3 and 4)
The Power of the Pause
Module 2 Quiz
Home Practice Assignment
Practice 2: CatPause
CatPause - Practice the Pause
CatPause - Practice Pausing with Constructive Thinking
CatPause - Guided Practice (numbers only)
Proprioception, Exteroception, Support and Safety
Concepts: Gravity and Newton's Third Law of Motion
Exploration: Grounded Support
Reflection: Support
Explorations in Space Part 1
Explorations in Space Part 2
Reflection: Safety
Concept: Safety and Exteroception
Concept and Exploration: "The BodyIntelligence Trio"
Concept: Proprioception
New Practice: CorkScrew
Module 3 Quiz
Home Practice Assignment
Practice 3: CorkScrew
CorkScrew
Integration and Titration
Practice: CatPause Revisited
Exploration 1: "17 Steps" and Movement
Exploration 2: "17 Steps" and Thinking
Concept: Titration
"17 Steps" for Exploring Stressful Ideas
Concept: Integration
Integrating Ease into Your Life
Special Assignment
Module 4 Quiz
Home Practice Assignment: Continuing on your own
Extra Resources
Practice 4: CatPause Revisited
CatPause - Practice TWO Pauses with Constructive Thinking
Constructive Rest
What is Constructive Rest?
Getting Started
Tips
Alternative Positions
Guided Constructive Rest (Audio)
Power Pause: Constructive Rest in Less than Five Minutes!
Constructive Rest Quiz
Bonus Home Practice Assignment: Take the 30-Day Constructive Rest Challenge