Each week explores a new layer of recovery, from grounding to renewal, blending neuroscience, movement, breathwork, and reflection.

Week 1 — Landing in the Body: Reclaiming Safety & Presence

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“Before we can move forward, we must first land.”

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• Understanding nervous-system regulation and what happens during burnout

• Recognizing your body’s “stress container”

• Gentle movement and breath to calm hyper-arousal or shutdown states

• Exploring how emotion lives in the body

• Learning to feel again, safely, softly, slowly

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Science meets softness: We begin mapping your personal regulation patterns using ideas from the James-Lange theory and somatic tracking.

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​Week 2 — Listening Beneath the Noise: Body Signals & Boundaries

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“Your body whispers long before it screams.”

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• Identifying early signs of depletion and overwhelm

• Embodied Boundaries: Feel your body’s yes and no through guided movement

• Somatic journaling to track energy, tension, and limits

• Grounding rituals before / after demanding days

• Restoring trust in your body’s intuition

 

Confidence through instinct: draw from animal movement metaphors, discovering how different energies express confidence, retreat, or rest.

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Week 3 — Sacred Anger & Emotional Alchemy

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“What if anger is not destruction, but direction?”

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• Understanding suppressed emotion as stored stress

• Exploring sacred anger as clarity and protection

• Movement practices for safe emotional release

• Transforming tension into expression through breath + flow

• Creating emotional rituals for regulation, not repression 

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Learn to listen to what your emotions protect, not just what they project.

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Week 4 — Releasing Old Tension Patterns

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“Your body remembers everything, until you teach it ease.”

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• Somatic exploration of holding patterns

• Techniques to “burn off” residual stress physiology

• Flow-based sequences for mobility and spaciousness

• Deep rest for nervous-system reset

• Mapping your personal energy signature and emerging confidence

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We practice letting the body lead, where tension once lived, expression returns.

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Week 5 — Integration & Renewal

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“Recovery isn’t a return to who you were, it’s the becoming of who you’re meant to be.”

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• Integrating nervous-system awareness into everyday rhythms

• Designing sustainable self-care & joy rituals

• Creating your personalized regulation map and movement + breathwork toolkit

• Developing your emotional-hygiene practice for ongoing balance

• Anchoring rituals for transitions (work → home → rest)

• Movement Journey + Bollywood Dance Party to celebrate your new energy

• Closing reflection and renewal circle

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You leave with a living toolkit, crafted by your body, for your life.

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