Week One: Coming Home to Yourself
Welcome to Week One.
This week is all about awareness without judgment. It’s about gently returning to yourself — not through force or fixing, but through soft, conscious attention.
If you find yourself stuck in loops of people-pleasing, chasing external validation, running away from discomfort, or needing something outside of you to feel better — you’re not alone, first and foremost I am right there with you. These patterns often arise from pain, and for a long time, they’ve served to protect. But now, together, we are ready to meet them differently.
This is where the work begins — by simply noticing and gently trying to switch the narrative.
The Invitation: Become the Quiet Observer
Your invitation in week one is to become the quiet observer of your internal world.
Rather than reacting to urges, cravings, spirals of thought, or shame — try meeting them with presence. These patterns are not flaws; they’re protective adaptations. They once kept you safe. This week, try to see them not as personal failures, but as signals. Signals that something inside is asking to be seen, heard, and soothed — not avoided.
This is not about doing everything perfectly. It’s about creating a pause — even a moment — between the urge and the action. Even when you react or spiral, bringing awareness to what happened is still part of the practice. This is the first step to change.
Simple Foundations to Keep in Mind
So in Week One, lets not overcomplicate, I want you to keep a couple of things in mind if you can:
Create a pause between stimulus and response
Whether it’s overworking, scrolling, or people-pleasing — try to pause for just a few seconds before acting.Sit with hard emotions just a little longer
When a wave of discomfort hits, notice where it lands in your body. Can you breathe into that space for a few moments instead of reaching for something to numb it?
Start a relationship with your inner voice
Begin connecting with the part of you that feels anxious, needy, or reactive. Ask it questions gently, like a child. You may find this part isn’t your current age — it may be a younger part, a scared part or a part that you haven’t even noticed before. Trying listening with compassion.
This Weeks Daily Support Practises
Morning & Evening Check-Ins
For the first week, I want you to get in the habit of asking yourself a couple of questions ideally in the morning and again at night.. You can answer them by writing in your journal, speaking them aloud, or in whatever way feels most natural to you.
What is on my mind right now? Would it help to write it down or record it, clearing some space so I can revisit it later?
Is there something I need in this moment? If so, let me name it, understand it, and meet it with compassion.
What is one thing I’m grateful for, one way I choose (or have chosen) to show up for myself today, and one thing I love about who I am.
The 90-Second Pause
This one might feel difficult at first — especially when it comes to urges around food, scrolling, perfectionism, or seeking validation — but this is where real change begins. The invitation is to pause.
Place a hand on your heart. Take a breath.
You can even set a timer for 90 seconds to guide you.
Just notice what comes up in the stillness. There’s no need to fix or judge — only to witness.
What am I actually feeling?
What am I looking for in this moment?
What could I do for myself instead?
A daily practice to reconnect with you
When you feel overwhelmed, overstimulated, or unsettled, it can be hard to make clear, grounded choices. That’s why grounding isn’t about fixing — it’s about returning. Returning to presence. Returning to yourself.
Each day, try one simple practice:
A slow walk.
Gentle stretching.
A few deep breaths.
Lying on the floor with your legs up the wall.
Shaking out your body.
Placing a hand on your heart and simply being still.
Let it be uncomplicated. Let it be honest.
This is about meeting yourself exactly where you are.
Showing your body: I’m here, I care.
It's not about doing more — it’s about pausing for long enough to feel.
To sit with yourself for just a moment longer than you did yesterday.
These aren’t tasks or self-improvement goals — they’re invitations.
Small, loving cues that whisper:
You’re here now. And it’s safe to stay.
