28 day journey
love notes to your nervous system
support
We originally did this as a community for Gemini Season but it will serve you anytime you want to get acquainted with THE SPACE, be held in a container or reset your nervous system.
I also redid the tracker so that it begins on a Sunday.
regulation + reset menu
Whether you print out the menu or use it as inspiration with a journal or note in your phone — this journey is the perfect time to keep a running list of the practices you love and feel like really created shifts. While what we need in the moment can change — having a list when things feel overwhelming can be extremely helpful.
orient to the space
Bop around in the nervous system portal, watch a training, try a practice, find out how you can bring nervous system support to your everyday routines through intention.
prep
There are two trainings I would love for you to watch before you get started.
week one - breath + sound
day one
Spend 20 minutes today intentionally diaphragmatic breathing like we talked about on the kickoff call working toward a 4 second inhale, 6 second exhale. You can do this all in one sitting or broken up into two 10 minute or four 5 minute increments — whatever works. This is deceptively simple and life changing. Then see if you can bring this through the rest of the week. Checking in and taking a few deeper more intentional breaths several times throughout the day.
day two
5 minutes of physiological sigh + 5 minutes humming.
day three
day four
5 minutes of Breathe + Fold + 5 minutes ocean breath.
day five
5 minutes of Breath of Fire + 5 minutes of Left Nostril Breath.
day six
Choose a breath or sound practice for five minutes twice today from this list of BREATH or one you’ve done already and enjoyed.
day seven
space for integration — this also gives you a buffer day if you miss a day of practice.
week two - EMOTIONS
day one
Watch the Moving the Feels training here. Commit to moving some feels for at least 10 minutes today. This can be dancing or non linear movement, channeled into the One — following your writing practice or it can be broken up throughout the day. If you would like additional formless inspiration look to The One beginning at minute 28:40 (top on the right — the One with the Sun on her face image).
day two
practice video — Kundalini Moving Feels
day three
Watch Formless Fascia Intro (if you have time) but do the Formless Fascia one class. Both are under bite sized resets + drop ins.
day four
practice the Faucet Method with a dominant feeling and (if you have time)/or do The One Petite/Emo.
day five
the downregulate practice in nervous system + capacity
day six
choose any breathwork — be sure to watch the short video if it’s your first time or choose one of the longer catharsis and calibrate classes. You can take this breath pattern nice and slow — not meant to be clipped or fast paced. This is the same pattern as the physiological sigh just through your mouth. Let it bring up feels rather than getting lost in a head breath. If it feels like too much you can listen to the breathwork and do the 4 count inhale 6 count exhale breath. Also perfect.
day seven
space for integration — this also gives you a buffer day if you miss a day of practice.
week three - bottoms up + wringing it from your soma
I did a mix of longer and shorter classes. You can reorganize to fit your own schedule.
DAY ONE
Totally Twisted under BITE SIZED + DROP INS
DAY TWO
Day three
Love Up on Your Jaw + More under LONGER CLASSES
day four
day five
day six
day seven
space for integration — this also gives you a buffer day if you miss a day of practice.
week 4 - cosmic coherence
EMBODIMENT LOVE NOTES by planetary days
These are some aligned options for those who want a bit more structure. Always prioritize how YOU FEEL (and what you need in each moment) first and foremost and when desired this can give you some inspiration and a more rounded tending to the somatics for cultivating greater health and wealth. You can always also use your morning check in of: “how am I really feeling?” - to guide you, or your timelord, or the sign of the Moon, or Your Rising. There are endless threads we can pull but planetary days are always an easy and fun way to tune in to greater cosmic coherence. You can take it a layer deeper and pay attention to the Sign of your planet or the Sign the planets is currently transiting through. I will drop a suggested routine for each day below but you can also choose something that feels resonant for you based on these suggestions. Collective members see planetary nervous system trainings for more inspiration unique to you.
SUNDAYS (Sun): integration, tuning into and strengthening intuition and inner authority, following nudges + signs. inner child love and practices that feel joyful (for me this is an electric bike ride atm). vitality/voltage support.
MONDAYS (Moon): inner safety, reparenting, nourishment practices + emotional regulation, Nidra.
TUESDAYS (Mars): emotional clearing especially healthy aggression practices and moving old feels, strength training, free form movement.
WEDNESDAYS (Mercury): breathwork, EFT, mental reprogramming, meditation, journal dumping, thought detoxing, subliminals, and Mercury rules over the nervous system in general so any practice that supports your nervous system is great.
THURSDAYS (Jupiter): meditation or capacity building practices for expansion.
FRIDAYS (Venus): pleasure mapping + resource building.
SATURDAYS (Saturn): fascia, boundaries, grounding focus, strength training.
⋒ ⋒ ⋒ ⋒ ⋒ ⋒ ⋒ ⋒
day one - sun
DANCE. Not a workout. A homecoming. Move for 5–15 minutes today just for you. One to few songs. Let your body lead. No mirrors. No rules. No performance. Play your favorite childhood or emo song. One that wakes up your hips. That moves the frustration. That releases the tears. That feels joyful. Create a joy or pleasure playlist.
GRATITUDE JOURNALING
List 8 things this evening that felt good, abundant, supportive, nourishing, expansive, etc… today. This not only puts you in a magnetic frequency for your desires but opens you up to greater receptivity. When you’re doing it, take a few moments to put your hand on your heart, smile and feel the gratitude. Beam it through and out.
day two - moon
Grief, Emo Support + Flow fascia flow under longer classes and/or Meditation on Sensation
AND listen to MOST Powerful Morning Practice or Nourishing Your Nervous System
day three - mars
Fists of Anger and Releasing the Anger Bucket EFT and/or strength training
day four - mercury
Clearing the Subconscious Butterfly Kriya and/or Love Up on Your Bod EFT and/or 5 minutes intentional breath
day five - jupiter
SADHANA w/ Addictions (rewriting limiting beliefs) + Gyan Chakra = expansion frequency and/or 3 Powerful Practices for Capacity + Flexibility and/or Allowing Good Things EFT
day six - venus
choose a practice you have found really pleasurable so far or take yourself on a pleasure/artist date or spend time doing something deeply pleasurable
day seven - saturn
Aura Cleansing Meditation and/or Lower Body Love + Plantar Fasciitis fascia flow
BONUS: Listen to Boundaries + the Nervous System
in closing
take a day for integration.