Nervous System Practices

Practice 1: Gentle Somatic Activation

A body-led movement practice to introduce activation with awareness and choice.

Begin standing or seated with your feet grounded.
Allow intuitive movement — swaying, stretching, shaking, or small rhythmic motions.
Let energy move through the body without forcing intensity.
Notice sensation or emotion as it arises.
Keep your breath steady and unforced.
Slow down or pause if regulation begins to slip.
End in stillness, sensing your body.

Practice for 5–10 minutes, taking breaks as needed.

Practice 2: Cold Exposure

A direct activation practice to strengthen nervous system resilience and presence.

Choose a form of cold exposure: cold plunge or ice bath, cold shower, or cold ocean/river (when safe).
Stay in the cold for 2–3 minutes, maintaining steady breathing.
If activation becomes overwhelming or unsafe, stop and allow the body to warm naturally.

The goal is not endurance, but staying present and regulated while intensity is present.

You can either view the information here on line, or download the Week 3 lesson pages