In this first week, we lay the foundation for the rest of the course by exploring how your nervous system works and how it shows up in your body and mind. You’ll:

• Learn the basics of Polyvagal Theory and your Window of Tolerance, understanding how stress and overwhelm affect you

• Begin noticing your body’s signals and patterns, building awareness before overwhelm or shutdown takes hold

• Experience meditations and embodied exercises to help you connect with your body and mind

• Reflect on your experiences and learn from others through guided sharing and group discussion

• Start building a safe, supportive relationship with the group, setting the tone for growth and transformation

By the end of Week One, you’ll have a strong understanding of your nervous system, a heightened sense of self-awareness, and a sense of connection with yourself and the group - laying the foundation for Week Two, when we begin building your regulation toolkit.

In Week Two, we move from awareness to action, giving you practical tools to regulate your stress and energy. You’ll:

• Revisit the nervous system with a quick refresher and see your stress response in action

• Explore the nervous system’s “reset button” and how to engage it through simple techniques

• Begin building your personal regulation toolkit, structured to support you in the moment, throughout your day, and for deeper practice

• Experiment with quick, daily, and deep practices that help you manage overwhelm and restore energy

• Learn how your vagus nerve and other nervous system mechanisms influence your response to stress

• Practice and reflect in the group, sharing insights and learning from other women’s experiences

By the end of Week Two, you’ll have a structured toolkit of techniques you can use immediately, as well as practices to integrate into daily life - empowering you to move toward calm, clarity, and aligned action.

In Week Three, we will explore what truly matters to you and how your values shape your choices, energy, and well-being. You’ll:

• Identify your core values and uncover what drives and sustains you

• Understand how living in alignment - or misalignment - with your values impacts your nervous system and stress response

• Begin connecting your values to the regulation toolkit you’ve been building, so your practices support not just calm, but purposeful action

• Reflect on the “shoulds” and external expectations that may be pulling you away from what matters most

• Explore strategies to prioritise and act in ways that honour your values, while sharing insights and learning from other women in the group

By the end of Week Three, you’ll have clarity on your values and priorities, and a roadmap for aligning your daily choices and practices with what truly matters - deepening both self-awareness and your ability to respond rather than react.

In Week Four, we focus on understanding your limits and creating space for what truly supports your well-being and growth. You’ll:

• Learn to recognise your capacity and identify where your energy is being stretched too thin

• Explore how boundaries protect your nervous system and preserve your ability to thrive

• Practise saying no without guilt and setting limits that feel clear, respectful, and sustainable

• Connect your boundaries to your values and regulation toolkit, ensuring your actions support both calm and purposeful living

• Reflect on challenges and successes with the group, learning from others’ experiences and gaining support in real-world application

By the end of Week Four, you’ll have a deeper understanding of your limits, practical strategies to protect your energy, and the confidence to create space for what truly matters - empowering you to act in alignment with your values without compromise.

In Week Five, we focus on creating habits and routines that support your wellbeing, energy, and goals over the long term. You’ll:

• Design daily rhythms that sustain both your wellbeing and success

• Explore how consistent, intentional practices impact your nervous system, stress levels, and energy

• Integrate your regulation toolkit, values, and boundaries into practical, repeatable routines

• Experiment with strategies for balancing ambition and self-care, so thriving feels achievable rather than exhausting

• Reflect on what works for you, share insights with the group, and learn from others’ experiences to adapt your patterns effectively

By the end of Week Five, you’ll have a personalised framework of sustainable practices that support your energy, focus, and long-term thriving - helping you show up fully in both your personal and professional life.

In Week Six, we focus on consolidating everything you’ve learned and carrying your growth into life beyond the program. You’ll:

• Reflect on your journey, celebrating progress, insights, and the shifts you’ve experienced

• Explore ways to integrate your regulation toolkit, values, boundaries, and sustainable patterns into daily life

• Practice embodied exercises and meditations to anchor your transformation in both body and mind

• Identify strategies for maintaining momentum, adapting practices to real-world challenges, and staying aligned with your priorities

• Share reflections, learnings, and intentions with the group, deepening connection and support as you transition beyond the programme

By the end of Week Six, you’ll have fully integrated your new tools and practices, a clear plan for ongoing growth, and the confidence to embody your transformation - living with greater calm, clarity, and aligned purpose.